Tips for Gardeners to Avoid Back and Muscle Pain

Summer in Burnsville, MN brings out the gardener in many of us. The weekend and evening warriors work to make their yards and gardens weed-free, but often at the expense of their bodies. How can avoid the pain that accompanies over-working your body? And, when you are in pain, what can you do? Your chiropractor has tips and recommendations for healthier gardening.

Warm Up, Stretch, Take Breaks and Cool Down

Gardening is a great form of exercise, and with all exercise, it is best to start with a warm up and end with a cool down.

For you warm up, take a brisk 5-10 minute walk ore some other cardio exercise and then do some basic stretches.

The American Chiropractic Association (ACA) recommends the following gardening fitness stretches:

• Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful. While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
• 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 this again and repeat with the other leg.
• While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
• Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

ACA has additional suggested gardening stretches you can checkout.

Remember to take frequent breaks and drink plenty of water. For your cool down, take another 5-10 minute walk and repeat the stretches.

Form is Important

It is very tempting to bend over at the waist and pull a stubborn weed. But this can lead to loosing your balance and pulling of the muscles in your back. You should kneel on a cushion and balance yourself, instead.

When you are lifting dirt or picking up debris, it is important to bend with your knees, and not your back.

Additionally, when using a shovel, hoe or rake, remember to keep a straight back and alternate sides.

Choose ergonomic tools, which will cause less on your hands and wrists.

Power tools are a great way to save time with yard work. But, they can also cause soreness. To help avoid back pain:

• Use a strap if available to help distribute the weight. Wrap the strap around your chest, never your neck.
• Use both sides of your body. By using your less dominant side, you avoid the repetitive motion and strain your dominant side.
• Go for the light-weigh alternative. When you have a choice between electric and gas-powered tools, the electric-powered tool will usually weigh less and cause less stress on your body.

If you have pain after your weekend gardening, use ice for 15-20 minutes at a time to help with any swelling. And, call your chiropractor for an exam. Those weeds won’t pick themselves, so you need to be healthy!