Since gardening requires a lot of bending, reaching, and pulling, it’s important to be conscious of your back when getting your backyard ready for Spring and Summer. The back, shoulders, and upper legs are muscle groups affected when using your green thumb. Here are a few tips for keeping your back safe while gardening.
Proper posture: Try to keep your back straight as you garden. If possible, work at a height that allows you to maintain good posture.
Lift with your legs: Do not use your back to lift. Instead, bend your knees and use your legs to lift the object. Keep the object as close to your body as possible to avoid back strain.
Avoid bending over: Squat or kneel instead of bending. It’s always good to use kneelers to give your knees some cushion.
Don’t reach: If you need to trim branches, use a ladder or step stool to reach so that you are not straining the muscles in your back, neck, and shoulders.
Utilize tools: Use a potting bench or table. Choose tools with long handles to avoid reaching and bending.
Take breaks: Take short breaks to stretch and rest your body. This is especially important if you feel pain or discomfort. It’s also good to make sure your gardening activities are varied and tasks are rotated every 15 minutes so that the same muscles are not overused.
Stretch before you start: It’s always helpful to do some light stretching to prepare your muscles. A great back stretch to do is while standing put your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other side. Repeat this stretch three times.
A Chiropractor Can Help with Back Pain from Gardening
If you experience any pain after your day of gardening is complete, apply an ice pack to any area for about 20 minutes every 2 hours. If the pain persists after 48 hours, consider visiting a chiropractor. Merckling Family Chiropractor is here to help. Contact us today.
