PAIN MANAGEMENT FOR GARDENERS
Pull Up Roots; Don’t Pull Out Your Back
For those who already suffer from back pain, you should consider using tools to lighten your load. Cushioned knee pads are a great support option, as well as long-handled tools that limit the amount of time you need to spend hunched over.
forward. You may also want to go for a brief walk to increase circulation before you begin gardening. Once you’re warmed up and among the flowers, you should be mindful of your technique while moving and lifting. Don’t bend at the waist to lift heavy objects. Instead, bend your knees and keep your posture straight to engage more muscle groups than just your lower back. It only takes one bad lift to throw things out of whack, so be as consistent as possible. It’s also important to stay hydrated and take breaks if you’re going to be in the garden for an extended period of time. Gardening tools, bags of soil, and planters can be heavy. There’s no need to tough it out, as it will only lead to increased pain. When you start to feel any tightness or fatigue, stand up, take a few paces, and stretch.
As Dr. Jones mentioned in this month’s cover article, his wife, Michelle, is an avid gardener. Given the wonderful summer weather we have in the Treasure Valley, it’s fair to assume that many of you reading this share her passion for horticulture. Getting in the weeds (literally) and tilling the soil can be a fulfilling, healthy activity for people of all ages. If you’re not careful, though, an afternoon in the flowers can end up leading to an evening in pain. Maintaining your garden requires you to bend down frequently, which can lead to back pain in a hurry. The best way to avoid this fate is to take the necessary precautions and practice safe movements that don’t put undue strain on your back. Before you put your hat and gloves on, it’s a good idea to stretch out your back to increase flexibility. One great way to stretch is by lying on your back and bringing both knees to your chest while simultaneously lifting your head
Following these tips will allow you to enjoy gardening for as long as the weather permits.
PALEO BALSAMIC PORK CHOPS
Wisdom FROM HARRY
away and be by myself. Then Michelle came in and took the ball, and said something I didn’t understand, but it didn’t sound like, “What a good boy.” I just laid there, disgusted and pitiful, and took a nap. If there is a message here, it’s this: Sometimes when you’re bored halfway to death, look for activities that contribute to a better life and not to your harm.
Okay, I admit it, when things don’t go my way or as I think they should go, I tend to express my dissatisfaction in various ways. Depending on my mood, I will be very obnoxious and overly playful, or I’ll pick up something that may not be good for me and just start chewing. Like yesterday, it was raining, and I couldn’t go outside and play, so I found an old baseball of mine in my box and just started chewing. That wasn’t so bad, but then it morphed into eating, and then swallowing, and then my owners demanded that I stop, but I couldn’t, so I ran with the ball into the next room to get
This flavorful take on pork chops is the perfect centerpiece for your meal. You can serve the chops alongside a simple salad, charred asparagus, or any other summer veggies you want.
Ingredients
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4 boneless pork chops
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1 teaspoon crushed red pepper flakes
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1/4 cup balsamic vinegar
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1 teaspoon fresh thyme
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3 tablespoons raw honey
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Salt and freshly ground pepper, to taste
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2 cloves garlic, minced
Directions
5. On high heat in an oven-safe saute pan or skillet, sear the pork chops for 1–2 minutes on each side. 6. Brush chops with half of glaze and transfer to oven. 7. Roast 6–8 minutes. 8. Remove from oven and brush with another coat of glaze. Let cool 5–10 minutes and serve.
1. Heat oven to 400 F. 2. Generously season pork chops with salt and pepper. 3. In a saucepan, combine balsamic vinegar, honey, garlic, red pepper flakes, and thyme. 4. Bring to a boil, reduce heat, and simmer gently for 5–6 minutes.
—Harry
Inspired by paleoleap.com
www.aptorthosports.com • 3
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