Saving Your Back While Gardening

Every year we see an influx of patients complaining of back pain in the spring. When we ask them about what they did, they inevitably say they were gardening.

Gardening is a great way to get out into nature, beautify your living area and grow food and pretty flowers. But, if not done properly, you can feel the pain for months to come. We know you are going to do it, so let us advise you with some steps you can take to make it easier on your body.

Warm Up

Don’t dive into tilling, raking or pulling that bush that the bunnies ate over the winter. Do some calisthenics and stretches to loosen up your muscles, first.

As we noted in our earlier Spring Has Sprung post, the American Chiropractic Association shares stretches you can do before you dig in the dirt.

Drink Water

Water is your friend. As we’ve outlined previously,  a lack of water can contribute to that back pain. And, when you are exercising (and gardening is exercise) you need to stay hydrated. Consider bringing a water bottle outside with you and taking water breaks every 15-20 minutes.  

Breathe

You might say that you are always breathing. But, just like with any exercise, healing deep breaths are needed. You will inhale more oxygen and be more aware of your body.

So, breathe deep belly breaths.

Listen to Your Body

Your body will tell you when a job is too strenuous. Or when you are using one side too often. Or, when it has had enough.

Being in-tune with your body’s signals will help you avoid injury. So, listen and feel.

Vary Your Tasks

Doing raking all day using the same side can cause a repetitive injury. This is true with any task. So, do one thing for a while, then switch it up and do something else for a while. Give yourself permission to stop a task before it is complete, because you need to vary it up a bit.

Be Mindful of Large Loads

You are not Superman. You cannot lift massive amounts of dirt, rocks and mulch.

So, move heavy items in smaller amounts and use moving tools like wheelbarrows to help you.

As we’ve pointed out previously, your form is important. Don’t forget to use your legs when lifting!

Take Breaks

You have all spring and summer to garden.

• Take a break.
• Drink some water.
• Sit for a while.
• Do some stretches.
• And, take in a bit of nature’s beauty.

Your body needs breaks, when it can tell how it is doing. Breaks are good.

If You Are Feeling Pain

If you are feeling pain, make an appointment for a chiropractic evaluation. You don’t want back pain keeping you from doing your gardening all summer. Let Skyline Chiropractic help.