HOWCAN I PREVENT BACK PAIN OR SCIATICAWHILE GARDENING?
Gardening offers the opportunity to experience the outdoors while working 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.Warmupfirst. Much likeanyother formofphysicalactivity, it is important towarm upbeforegardening.This isespecially important ifyouenjoy tending toyourgarden 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. 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. • Choosehandles thatprovideacomfortablegripsize.Thegripshould feelsoftand 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, and walking. This relieves strain on your spine
How can physical therapy help my back pain or sciatica? While following the above steps can greatly decrease your risk of pain or injury, they are not always completelyeffective.Fortunately,backpainandsciaticaarebotheffectively treated throughphysical therapy.Our licensedphysical therapistswillhelpdetermineyour diagnosis before creating your treatment plan. The main stages of your 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. Asyouprogressand improve,yourphysical therapistwillexpandonyourexercises and stretches by making them more intensive over time. This will help increase your overall strength and range of motion. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves movingagain.Wewillalsodesignacomprehensiveexerciseandeducationprogram to get you back to comfortably doing what you want to do. A physical therapist can help you move better with less pain, which can make your hobbies and physical activities much easier. A physical therapist can help speed up your recovery by giving you the tools to be successful – we don’t just treat your symptoms;wewant toempoweryou tobeable topreventyourpain from returning and to liveyourdaily lifewithout fearingdiscomfort fromyourbackpainorsciatica. If you are experiencing back pain or sciatica and you are looking for relief, contact Zionsville PT today – we’ll get you on the road to recovery so you can get back to tending your garden in no time!
Extended offer through the end of June: Free Consultations IN HONOR OF MOTHERS AND MOTHERS- TO-BE:
We are continuing our special offer to provide free 20 minute screening consultations with our Women’s Health Physical Therapy specialist, Elaine, to help you find out if your back, pelvis, abdomen or pelvic floor muscles would benefit from the interventions we provide. This is especially designed for women with upper back or lower back pain, pelvic pain, difficulty sitting or getting in and out of your vehicle, pain with stair climbing or long distance walking, or pain with lifting children. We can also discreetly discuss any pelvic floor symptoms such as incontinence, excessive pressure or pain in the pelvis, or physical difficulty with intimacy. Call today to schedule: 317.873.2033, or e-mail a request to ZionsvillePT@gmail.com.
www.ZionsvillePT.com
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