Gardening offers the opportunity to plant flowers and vegetables, clean out the flower beds and vegetable garden, and to plant bulbs that bloom next spring. However, you have to take the necessary steps to protect your back from injury during gardening.
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Excited for Gardening? Avoid Back Pain with These Tips
Gardening offers the opportunity to plant flowers and vegetables, clean out the flower beds and vegetable garden, and to plant bulbs that bloom next spring. However, you have to take the necessary steps to protect your back from injury during gardening. 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. Millions of Americans suffer from debilitating back pain each year that affects their quality of life. It can present itself in a number of ways – whether you are having trouble getting out of bed, picking up your kids, putting on your socks and shoes, or partaking in your favorite hobbies, Vineyard Complementary Medicine can help relieve your back pain. Our FREE Screening Clinic for Pain Relief and Injury Management (see inside for more details) can also 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 can be 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 team at Vineyard Complementary Medicine are licensed and trained in helping alleviate your discomfort. VCM also provides helpful tips and specific exercises to avoid back pain and sciatica on our YouTube Channel — discover how you can comfortably enjoy your leisure activities.
VCM I S COMMI TTED TO YOUR HEALTH! SEE INS I DE FOR DETA I LS ON OUR SAFE CARE GU I DEL INES!
Visit www.vcmpt.com to schedule an appointment at Vineyard Complementary Medicine.
How can I prevent back pain or sciatica while 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. 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. 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. The 6B’s to Prevent Back Pain • BOTTOM — Activate your pelvic floor by doing a Kegel. • BELLY — Draw your lower belly in. • BOX — Keep your box open and square, that’s the area between lower ribs and pelvic bones. • BLADES — Pull your shoulder blades down and back. • BOBBLE — Keep your head and neck loose and neutral, like a bobblehead. • BREATHE — Always an essential part of living and moving! For a complete instructional guide watch The 6 B’s - It’s All About Your Box on the VCM YouTube channel
Four Essential Exercises To Prep Your Body For Gardening
STANDING LEAN BACK Stand on your left foot and lift your right knee to hip height in front of your body. Reach your torso forward as you extend your right leg behind you. 1. Keep your standing leg slightly bent as your torso becomes parallel with the floor. 2. Pause for a second, then reverse the movement. 3. Don’t forget to do the other side!
WRIST FLEXION STRETCH 1. Extend your arm in front of you with your palm up. 2. Bend your wrist, pointing your hand toward the floor.
3. With your other hand, gently bend your wrist farther until you feel amild tomoderate stretch in your forearm. 4. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times. 5. Repeat these steps holding your fingers down
4. Hold for at least 15 t 5. Repeat these steps
More Insurance Companies Pay for Acupuncture, Chiropractic and Massage
• July 2nd — Beach Body: Keep Your Back and Body Balanced and Pain- Free On The Beach • July 9th — Complementary Medicine for Arthritis using Acupuncture, Physical Therapy, and Massage. • July 16th — Situational Breathing Techniques: Sleeping, Structural Balancing, Calming and Core • July 23, 2020 — The Quick and Dirty: Shoulder Pain Self-Assessment • July 30, 2020 — The Quick and Dirty: Sciatica Self-Assessment If you can’t catch us live, watch when you can on our YouTube Channel!
Over the decades, more Americans have been increasingly willing to pay out-of-pocket for acupuncture, chiropractic, or massage care that hasn’t been covered by health insurance. However, now insurance companies are covering the health care services that people want to assist in their overall care. This past January, and this again in July, more insurance companies available to the Vineyard population are covering acupuncture to treat chronic pain and other symptoms - we’re talking about you MV Hospital! Acupuncture has come a long way since it was first introduced in the United States. Today,
it’s an alternative health care treatment that’s often integrated with traditional medical care. Medical professionals may prescribe acupuncture to treat a variety of symptoms, most likely for people who have chronic back, neck, or knee pain. Acupuncture can also help prevent nausea associated with chemotherapy and surgery. Check out our FACEBOOK Live events (Thursday nights or available on our YouTube Channel) specifically related to Acupuncture or come to our Monday night clinic to see how we can help you.
We Are Now Open!! VCM COVID Guidelines for Safe Care
• VCM follows all CDC, state, and local guidelines • All visits will observe social distancing guidelines between clients and non-clinical staff. • All home and in-clinic visits will requiremasks to be worn at all times. • We offer optional “in-clinic no-touch” sessions. • All staff and clients will be subject to pre- screening health questions, and temperature scans if necessary. • All individuals must wash their hands for 30 seconds with soap upon entering the clinic. • Appointments will be scheduled to allow for best practice for social distancing. • Open-air treatment space will be available and will be approved by the Edgartown
Board of Health. • All equipment is sanitized after every use. • Extra cleaning will be performed in all clinic spaces daily. • Extra appointment times will be added to accommodate social distancing. We will now have early morning, evening, and weekend appointments. • For patients with other health issues, or over 60, we can provide special scheduling and accommodations. • VCMwill reserve the right to determine which clients get priority to be seen in the clinic based on safety considerations, health status, and level of urgency. (Guidelines are as of June 15, 2020)
Upcoming VCM Clinics
Acupuncture 5 Needle Ear Protocol Clinic: 8 spots are available each week. All appointments will be physically distanced in individual rooms. Benefits of 5 Point Acupuncture include releasing all kinds of trauma, detoxification, regulating the nervous system, pain relief, depression/mania, anxiety, and addiction. Call 508-693-3800 and reserve your timeslot today! Pain Relief and Injury Management Screenings Wednesdays 1:00pm - 4:00pm Tuesday & Thursdays 9:00am - Noon If you are unsure where to start or how we can help you, VCM will provide a FREE 20-minute assessment to determine you’re the nature of your pain and guide you to the best comprehensive care for your needs. Call us at 508-693-3800 or sign up online at: www.vcmpt.com/upcoming-events
WRIST FLEXION DOWN 1. Extend your arm in front of you with your palm up. 2. Bend your wrist, pointing your hand toward the floor. 3. With your other hand, gently bend your wrist farther until you feel amild tomoderate stretch in your forearm.
CLASPED HANDS FOR OPEN SHOULDERS
It’s simple enough - Clasp your hands behind your back. Slowly turn your elbows inward and straighten arms. Lift your arms up behind you until you feel a stretch. Hold for 5-10 seconds. This is a simple and surprisingly powerful exercise.
to 30 seconds. Repeat 2 to 4 times. holding your fingers down
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