Back Tips for Gardening

Spring in Wisconsin brings on that welcome feeling that it's time to garden again. Unfortunately, sometimes it also puts the idea in our heads that everything ought to get done outside during that first beautiful weekend. While this may seem like a great plan at the time, it can also lead to back injuries and chronic pain. Here are some safety tips for keeping yourself pain-free during the gardening season:

1. Warm up for several minutes before starting your project. A brisk walk and stretching the back of your legs and lower back will help to warm up your muscles and increase your flexibility.
2. Lift with your arms and legs, not with your back. Try to keep your back straight and your loads small and tight to your body. Move your feet with the direction of your nose, and stay away from twisting at the waist.
3. Try to stay away from bending while raking, mowing and digging. When weeding, kneel down on your hands and knees. Stay away from bending at the waist for any length of time. If you do have to bend your neck or lower back, reverse the motion every so often.
4. Change your tasks often. Don’t work in one position for extended periods of time. Your muscles will fatigue easily.
5. Repetitive motions to one side, such as raking and digging, can cause injuries to the shoulders and lower back. Change motions and sides if possible.
6. Pace yourself and take frequent breaks. Remember to stretch your body in the opposite way it has been working.

Ask your chiropractor about specific stretches and strengthening exercises to promote a healthy spine. If you do develop an injury or pain from overdoing it, see your chiropractor as soon as you can to get realigned. The longer you wait, the longer it may take to get you back to doing your enjoyable activities again.