Spring Has Sprung the Gardening Bug – And the Back Pain

by Karlynn L. Benson, D.C.

It’s finally spring in Burnsville, MN! The lawns are turning green, the buds are on the trees, and we don’t have any snow forecasted. Everyone with a lawn or a patch of dirt is starting clean-up after a very long winter.

Before you pull that weed or rake those leaves consider your back. This time of year, we see a lot of chiropractic patients asking for Monday appointments, because they overdid it on the weekend gardening. We have tips and suggestions for a pain-free gardening weekend.

Stretching is Your Friend

You want your gardening to be fun and as pain-free as possible. As we discussed previously, stretching will help you muscled prepare and repair from repetitive motions. Consider preparing your muscles for a few hours of exercise.

The American Chiropractic Association suggests several stretches to help you prepare.

• Breathe in and out and allow your muscles to move naturally. If a stretch hurts, you are pushing it too far.
• While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle.
• Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds.
• Do the "Hug your best friend" stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse.
• Be aware of your body technique, body form and correct posture while gardening.

Tips for Less Pain

The key to any gardening marathon is to have proper form. Consider these tips to help you avoid injury:

• Switch sides and use the other hand or arm after 5-10 minutes when your digging pruning, raking or hoeing. Repetitive motion on one side of your body often leads to injury.
• Wear gloves. This will help your joints stay warm and help you avoid blisters and calluses. 
• Take a break. Doing the same motion repeatedly can lead to inflamed joints and injury.
• Hold in your stomach and bend at your knees. Keeping a strong torso is key to pain-free gardening.
• Kneel - don’t bend over. 
• Avoid twisting. Make a conscious effort to keep your body straight. The twist is your enemy. 

Still feeling some pain on Sunday night? Apply a cold pack the first 48 hours after the injury. After 48 hours, apply heat. And, consider coming in for a chiropractic examination. We can help to get you ready for the next round of gardening.