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 Back Pain from Gardening
Beware of back injuries from pulling weeds and gardening incorrectly!
The sun is out and summer is almost in full swing where many of my neighbors are out in their yards getting their gardens ready for summer. In fact, gardening is one of the most popular hobbies in the United States. As wonderful as gardening might be for burning calories and stress reduction, it can cause injuries to muscles of the back and neck. These injuries are often the type of injuries I see with many of my patients after a warm weekend. This month’s article we feature some easy quick tips on keeping your spine healthy while you enjoy keeping your garden and yard beautiful.
The one common thread in patients with sore backs after gardening is over doing it! Yes, they bend over too long, lift too much and keep going when their muscles start to ache to get the project completed. Instead of taking a break and stretching a little, most people will ignore their pain and keep focused on the end result of a beautiful garden or yard at the expense of their back.
An article from the Colorado Chiropractic Association titled, “Pull Weeds, Not Your Back”, suggest that a warm-up and cool-down period is just as important for gardening activities as it is for sports. The CCA (California Chiropractic Association) also recommends stretching before engaging in gardening. They also recommend that if you feel aches and pains from gardening, and the pain persists, consider visiting a doctor of chiropractic.
The article gives several tips for stretching that should be done before gardening.
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Stand up and prop your heel on a back door step or stool with your knee straight. Bend forward until you feel a slight pull in the muscle at the back of the thigh, called the hamstring. Hold the position for 20 seconds, and then relax. Do the stretch once more, and then repeat with the other leg.
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Stand up and put your right hand against a wall or other stable surface. Bend your left knee and grab your ankle with you left hand. Pull your heel toward your buttocks to stretch the quadriceps muscles at the front of your thigh. Hold that position for 20 seconds, relax and do it again. Repeat with the other leg.
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Weave your fingers together above your head with your palms up. Lean to one side for 10 seconds to stretch the upper body, then reverse. Repeat two or three times.
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“Hug your best friend:” Wrap your arms around yourself and rotate to one side, as far as you can go. Hold it for 10 seconds, then reverse
Caring for these body parts that are frequently under strain when gardening, as well as choosing the right tool for the job and keeping those tools in proper working order, can help to make sure that no aches and pain stop you from doing the gardening work that you love.
For back pain problems, call Dr. Haque at Haque Chiropractic in Livermore
(925) 960-1960 |
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