Regional Physical Therapy's Monthly Newsletter
Health & Wellness NEWSLETTER
AVOID BACK PAIN WHEN GARDENING THIS FALL
MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
Do you find yourself apprehensive and excited at the same time when fall gardening approaches? You may benefit from learning how to stay in “gardening shape!” At Regional Physical Therapy, we can help guide you through the steps needed to prevent injuries and enjoy the season. Fall gardening has several advantages, such as cooler temperatures and less humidity than summer months. It also offers the opportunity to clean out last season’s flower beds and vegetable garden, and plant bulbs that bloom next spring. Gardening is a great way to get outside and take advantage of the fresh air, but it can also put a strain on your back. It’s essential to take the necessary steps to protect your back from injury during gardening. Whether you’re experiencing general back pain or sciatica pain, our physical therapists at Regional Physical Therapy are trained in helping alleviate your discomfort. We will provide you with helpful tips for avoiding back pain while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities. Call today to schedule an appointment with one of our therapists!
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HOW GARDENING MAY CAUSE BACK PAIN
Back pain typically develops due to an injury, poor postural habits, or repetitive movements, like bending. This is why back pain is so common with fall gardening. The repetitive bending, digging, and reaching needed for gardening will often lead to lower back pain. Gardening is a great way to get physical activity, and for a lot of people, the mental/emotional benefits are as important as the physical. Although it is not often viewed this way, gardening is similar to a sports season. Just like athletes need to train in the offseason to have a productive, competitive season, gardeners need to learn how to prepare for their season. Fortunately, our physical therapists can teach you the strategies to resolve injuries, old and new, and how to get into “gardening shape.”
HOW TO PREVENT BACK PAIN WHILE GARDENING
Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is essential to take the necessary steps to protect your back from injury while gardening. Below are three tips for pain-free gardening:
1. Warm-up first.
Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting.
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2. When in doubt, stick your butt out!
One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain the natural curves. In the lower back, the curve is called lordosis. When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain the straight spine position and protect your back.
3. Safety First
You can take simple steps to ensure you are safe while gardening. The most important include: 1. Take frequent breaks or alternate tasks such as digging, lifting, and walking. Adding in some simple backbends before starting can also help decrease your risk of pain or injury.
2. Choose the right gardening tools to limit the stress on your body
3. Use your hips and knees to lift, rather than your back.
We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do! Sources: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555.pub2/full?highlightAbstract=b ack%7Cexercise%7Cpain%7Cexercis • https://bjsm.bmj.com/content/55/9/468 • https://www.sciencedirect.com/ science/article/abs/pii/S0140673618304896
MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
Ingredients: • 4 bananas, peeled and cut into thirds • 6 oz dark chocolate, chopped • 3 tbsp toasted pecans, finely chopped • 12 wooden popsicle sticks HEALTHY FROZEN BANANA POPS Directions: Insert 1 stick into each piece of banana. Arrange bananas on a plate or flat pan and freeze at least 3 hours. In a small microwave-safe bowl, microwave the chocolate in 30-sec. intervals, until melted and smooth, stirring in between intervals. Let cool slightly. Working with 1 banana at a time, dip into melted chocolate to coat, then immediately sprinkle with toasted pecans. Place on a sheet of parchment paper until set. Return to freezer until ready to eat. HOW WE CAN HELP BACK PAIN Preparing for the gardening season can be fun and enjoyable or painful and frustrating. Our therapists are here to help make sure you can do what you love! Fortunately, physical therapy can effectively treat and/or prevent back pain. Our licensed physical therapists will determine the source of your pain and then create a plan to resolve it once and for all. Your treatment plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit. As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again. We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do! CALL OUR OFFICE TODAY Physical therapy can help speed up your recovery by giving you the tools to succeed. At Regional Physical Therapy, our therapists want to empower you to prepare for the fall gardening season with a program tailored to your individual needs! Call today!
MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
EXERCISE ESSENTIALS
SCAPULAR RETRACTION
Stand tall, shoulders relaxed. Pull shoulder blades back and down. Don’t hunch your shoulders. Hold for ten seconds and repeat three times. Don’t hesitate to give us a call with any questions or concerns while performing this exercise.
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MIDWEST CITY 405.732.3353
OKLAHOMA CITY 405.692.5205
EDMOND 405.458.7727
PATIENT SUCCESS “They have showed me how to keep my back and legs strong.” “I came in with severe low back, left hip and left leg pain. I have had low back pain for 17 years; I am nearly 100% pain free in low back. My left hip was out of position, and they worked to get it back with great success. By the Grace of God they have shown me how to keep my back and legs strong.” — R.L.
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MIDWEST CITY 9309 E. Reno Ave., Midwest City, OK 73130 P: 405.732.3353 F: 405.732.3397 info@regionalpt.com OKLAHOMA CITY 11704 S. Western, Oklahoma City, OK 73170 P: 405.692.5205 F: 405.692.5210 info@regionalpt.com EDMOND 501 E. 15 th St., STE 101, Edmond, OK 73013
P: 405.458.7727 F: 405.359.2233 info@regionalpt.com We Listen, We Care, We Get Results .
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