It’s the first official day of Summer and gardening season is in full swing! While there are many holistic benefits to getting outside and tending to your garden, such as increased fresh air, exercise and exposure to Vitamin D, gardening can also lead to increased back pain and injuries. Fortunately, there are many ways to protect your spine while still doing the activities you love!
Ergonomic Gardening Tips
Warm Up & Stretch
Though it may seem counterintuitive since gardening is often considered a “relaxing” activity, it’s still a form of exercise that targets muscle groups throughout the entire body and should be treated as such. Start every gardening session with some simple stretching to warm up the muscles and increase circulation. Be sure to choose stretches that target the back and core, shoulders and arms, and leg muscles.
Use Proper Form
Crouching, twisting, digging, lifting…it takes a LOT of different body movements to bring a garden to life, but your back shouldn’t have to pay for it. It’s important to be mindful of your body and maintain proper form. Here are some recommendations:
- Always lift from a crouching position, bend your knees, and keep your back straight.
- Avoid twisting motions when possible and keep objects that you are working with directly in front of you with your back, hips and shoulders facing forward. Try to keep your tools within arm’s reach to avoid excessive reaching and twisting.
- Minimize repetitive motions and switch up your activities. For example, you can spend a half-hour digging or raking and then switch to potting or pruning for another half-hour to take the stress off of your spine.
- Avoid bending over and practice kneeling instead. You can utilize a soft gardening mat or knee-pads and kneel properly by keeping one knee on the ground and the other raised up. Be sure to switch knees regularly and be mindful of the natural curvature of your spine.
Choose The Right Tools
Gardening is a huge industry and there are tons of specialized equipment on the market that can make gardening as painless as possible. We recommend working smarter, not harder, by choosing the correct tools!
- Utilize a wheelbarrow or hand-truck to transport heavy items whenever possible. Just because you can lift something, doesn’t mean you have to!
- Avoid excessive bending and stretching by using long-handled and adjustable tools for weeding, trimming and waste removal.
- Use raised garden beds for easier access to your plants (and protect your plants from critters!)
- Use supportive products such as a Serola Belt or lumbar support to protect your back while you’re working.
Hydrate & Take Breaks
Remember, gardening is a marathon, not a sprint! Work in short bursts with frequent breaks and be sure to drink plenty of water to replenish electrolytes as you work in the sun.
Get Adjusted!
A properly aligned spine will make for a happy gardener! Be sure to get adjusted regularly during the season to maintain alignment and flexibility, and prevent injury.
Contact us today!
Chiropractic care utilizes a whole-body approach to healing that employs non-invasive techniques to restore your quality of life. These techniques, including chiropractic adjustments, therapeutic exercises, spinal decompression, and cold laser therapy, can often eliminate the need for invasive surgery and addictive pain medication. Our goal at Stow Family Chiropractic is to relieve pain naturally and restore your body’s ability to heal. To schedule an appointment, call us at 978-897-1770.