04/20/2021
For your Chiropractic and Physical Therapy needs, call us at 973-472-7465 to schedule your appointment. We are located at 2 Arnot Street Suite 3 in Lodi, New Jersey
Protect Your Back While Gardening This Spring
As we progress further into spring and summer, many of us become more active around the house and into our gardens. This can lead to an increase in back injuries and issues. If you are a gardener excited to get to work now that it’s warm, it is very important that you take measures to look after your back.
Here are a few tips to help you have an enjoyable gardening season:
Warm up and stretch. With any type of exercise, stretching must be done before and after the activity. A short brisk walk to warm up your muscles and get you into work mode. Stretching should target your back and core, shoulders and arms and leg muscles.
Minimize repetitive actions. Any task performed for too long can cause poor posture and put strain on your back. If you’re working on something that requires you to be bent over, switch every 30 minutes to an hour to an exercise where you’re standing up.
Digging. Make sure to avoid twisting motions. Always position yourself so that the shovel is in line with your body. When raking, always rake towards the body.
Kneeling. Use a kneeling pad to protect your knees. Make sure to use the pad and don’t do the work bending over. Bending for prolonged periods of time will overstretch the ligaments in your back. Always try and keep your back straight.
Lifting. Use a wheelbarrow if you’re transporting heavy pots or bags. When lifting them into and out of the wheelbarrow make sure to get the power from your legs and not your back.
Bending and reaching. If you absolutely must bend, do so with your knees rather than your back. And always position yourself close enough to do your task so that you’re not reaching.
Switch often. Avoid repetitive-motion injuries by dividing up each task into sections that allow you to switch activities and posture frequently.
Remember to take regular, well earned breaks and hydrate yourself. If you find that you are feeling sore, it’s probably a good time to stop the activity and rest.
