3 WAYS 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. 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 its natural curves. In the lower back, the curve you need to maintain 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 intact. 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. PRIORITIZE YOUR SAFETY. You can take simple steps to ensure you are safe while gardening. The most important include: • 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. • Choose the right gardening tools to limit the stress on your body • Use your hips and knees to lift, rather than your back. With our team of talented movement experts, preparing for the gardening season this spring can be enjoyable. Our therapists are here to help make sure you can do what you love!
WHAT TO EXPECT IN PHYS I CAL THERAPY: 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 themmore 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 completing your physical goals! CONTACT REGIONAL PHYSICAL THERAPY TODAY TO GET STARTED! Are you excited to participate in this year’s spring gardening season? At Regional Physical Therapy, our therapists want to empower you to prepare for this activity with a program tailored to your individual needs! Whether you need tips on how to prevent injury, or need help healing from old aches and pains, we are here to help. Sources: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD006555. pub2/full?highlightAbstract=back%7Cexercise%7Cpain%7Cexercis • https://bjsm.bmj. com/content/55/9/468 • https://www.sciencedirect.com/science/article/abs/pii/ S0140673618304896
If you would like to find relief, call us today! www.regionalpt.com
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