Whether you’re planting tomatoes, peppers, berries, greens or beans, summer gardening is incredibly rewarding. You can save a trip to the grocery store and enjoy the literal fruits of your labor. As enjoyable as gardening can be, it also can be backbreaking.
At ViVO Chiropractic ®, we have seen many patients with mid back pain, low back pain and shoulder pain due to gardening. Dr. April has the following tips to prevent such pain:
Warm Up Before You Start
Before you begin your gardening, warm up your muscles with a brisk 10-minute walk.
Watch Your Weeding
Squat or take a knee when weeding, versus standing up and bending over, which will tax the back.
Lift With Support
Lifting heavy pots, shrubs or full watering cans without proper back support can damage the discs, muscles, or ligaments in your back. Use both hands to hold the object, keeping it close to your body, and slowly straighten your legs as you stand. To minimize lifting, use a wagon, wheelbarrow or other lifting aid to carry heavy items.
Break up the Activities
Do a section of weeding, then take a break. Switch to another activity, then return to do another section of the yard. This approach is better than doing 6 straight hours of the same activity (you wouldn’t work out at the gym on the same exercise for 6 hours!).
Hydrate, Hydrate, Hydrate
Be sure to drink plenty of water, particularly when the temperatures climb and you’re losing more water through perspiration.
Listen to your Body
When your body lets you know it’s tired, believe it! Take a break or finish tomorrow.
Ice Sore Areas
If you have any sore areas, ice them for 20 minutes when you are finished to reduce inflammation.
Get Adjusted
Regular chiropractic care can help keep your spine and body healthy, and help it move with ease.