THE
September, 2020
NEWSLETTER
EXCITED FOR FALL GARDENING? AVOID BACK PAIN WITH THESE TIPS
2. Dress for the garden. Gardening requires dressing for the occasion. Weather permitting, it is ideal to wear long pants and long sleeves. If it is too warm to do so, at least make sure you have on protective gloves and supportive shoes. Make sure your shoes cover the entire foot and have a skid-resistant sole. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back. 3. Safety First. Choose the right gardening tools to limit the stress on your body: • The tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size. The grip should feel soft and should easily fit into your hand. • Choose a tool that is efficient at the task it is meant to perform – one that utilizes leverage and is sharp enough to cut. Protect your back before, during, and after gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift, rather than your back. • Alternate tasks such as digging, lifting, andwalking. This relieves strain on your spine. Whether you have been injured or have been suffering for a long time, seeing a physical therapist at FYZICAL Therapy & Balance Centers can help you return to a more active and pain-free life. Give us a call at the location nearest you!
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(continued from outside) Our clinic can diagnose whether the pain you’re feeling is a result of general back pain or sciatica. Back pain typically develops as the result of an
injury or muscle strain, which is why it is so common with the repetitive bending, digging, and reaching that gardening entails. Sciatica is a specific type of back pain that is extremely common. It develops from issues surrounding the nerves and canbe felt in the lower back, legs, or buttocks. Sciatica occurs when the sciatic nerve becomes “pinched” or otherwise damaged in some way, thus resulting in a “shooting,” “stinging,” or “burning” sensation. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at FYZICAL are licensedand trained in helpingalleviate your discomfort. They can also provide you with helpful tips for avoiding back pain and sciatica while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities. How can I prevent back pain or sciatica while gardening? Gardening offers the opportunity to experience the outdoors whileworking on your green thumb. However, it is important to take the necessary steps to protect your back from injury while gardening. Below are 3 tips for pain-free gardening: 1. Warm up first. Much like any other form of physical activity, it is important to warm up before gardening. This is especially important if you enjoy tending to your garden in the morning, as your lower back is the most vulnerable to injury first thing in the morning. It is important for morning gardeners to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting. Adding in some back stretches can also help decrease your risk of pain or injury.
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