Advice For Gardeners: How To Prevent Lower Back Pains
The major muscles used in gardening are in the back
, upper legs, shoulders, and wrists. Of these, the most common area chiropractic doctors hear green thumbs complain about is the lower back. Lower back pains are common aftereffects of many physical activities, since the muscles of the lumbar spine support the weight of the entire upper body, as well as the spine itself. Because gardening requires repetitive bending movements, it can be especially hard on the back. Fortunately, you can take a few preventative steps to reduce your chances of pulling a back muscle while you pull all those weeds. Prevent lower back pains by following the gardening guidelines and exercises we've listed below. And remember, if you do injure yourself, achieve back pain relief by arranging an appointment with one of your local chiropractic doctors' offices.
Warm up and Cool Down. It can be tempting to snatch up your gardening tools and make a run for the weediest garden bed as soon as the sun appears, especially in soggy locales like the Pacific Northwest. However, you're much more likely to injure yourself if you fail to warm up your muscles first. As chiropractic doctors can tell you, cold muscles are more prone to strains and sprains. To warm up, take a brisk five- or ten-minute walk, do ten jumping jacks, or simply stretch out muscles that tend to become sore as you work.
Here are a few stretches that work wonders for preventing lower back pains. Get into the habit of doing these stretches before and after your gardening sessions.
1. Knees to Chest. Lie on your back and hug your knees into your chest. Wrap your arms around your chins, or just grab onto your knees. Press your back into the floor, and hold for a minute. Rest, and repeat twice more.
2. Chair Stretch. Sit in a chair, and scoot forward so that your sit bones are near the edge of the chair. Gently round your back forward until your hands touch the floor. Relax your weight forward; relax all back muscles from the crown of your head down to your hips. Hold for as long as feels good to you. This is an excellent stretch for both back pain relief and prevention.
3.Seated Figure Four. If your lower back pains that extends down the leg or into your rear end, use this stretch. Sitting at the edge of your chair, place the outside of your right ankle on top of your left thigh. Lengthen your spine and gently fold forward until you feel a good stretch. Repeat on the other side.
Be Mindful About Your Back's Position While Gardening. Do you round your spine and hunch when pulling weeds? If so, you're probably suffering from post-gardening lower back pains. One way to find back pain relief is to make sure you keep a long, flat back while you work in the yard. Additionally, avoid long reaches for weeds - instead, move your lower body while you go.
Power Tool Use for Avoiding Lower Back Pains. Electric tools such as leaf blowers and weed whackers can definitely make your gardening load lighter - but they can also cause soreness if they're not used correctly. Keep your back happy by:-Using Straps When Available. Many motorized garden tools feature a strap, to better distribute the weight of the machine. Wear the strap across your chest - your head and one shoulder should be "inside" the strap. This will help the tool hang from your center of gravity.-Switch Orientation Often. Most of us feel most comfortable when motorized tools hang from the shoulder opposite our dominant hand. For instance, right-handed gardeners typically place the strap on the left shoulder, so that the tool is handy for their stronger right arm. Over time, however, this habit can cause unevenness in the body. Therefore, you should switch to the other shoulder regularly - say every fifteen minutes or so.-Choose Electric-Powered Tools. As chiropractic doctors will tell you, more weight means more stress on the body. Electric power tools often weigh less than their gas-powered counterparts.A few more pieces of chiropractic doctors' advice for gardeners: Take breaks. Drink plenty of water. As much as possible, avoid repetitive motions. Choose ergonomic hand tools, or wrap the handles of your current tools in rubber tape to make them more comfortable. Sit on a step stool or kneel on a foam pad while you work. Finally, remember to lift with your legs, not your back - while picking up gardening detritus, bend your knees, squat, and keep your core strong.by: Janet Parks
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