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Pull Your Weeds, Not Your Back,
To Make Your Garden Grow
As springtime approaches,
weather warms up and leaves turn green, many people will spend more time
outside planting bulbs, mowing the lawn and pulling weeds. Gardening can
provide a great workout, but with all the bending, twisting, reaching and
pulling, your body may not be ready for exercise of the garden variety.
Gardening can be enjoyable, but it is important to stretch your muscles before
reaching for your gardening tools. The back, upper legs, shoulders, and wrists
are all major muscle groups affected when using your green thumb.
A warm-up and cool-down period is as important in gardening as it is for any
other physical activity," said Dr. Scott Bautch of the American
Chiropractic Association's (ACA) Council on Occupational Health.
"Performing simple stretches during these periods will help alleviate
injuries, pain and stiffness."
To make gardening as fun and enjoyable as possible, it is important to prepare
your body for this type of physical activity. The following stretches will
help to alleviate muscle pain after a day spent in your garden.
Garden Fitness Stretches
 | Before stretching for any
activity, breathe in and out, slowly and rythmically; 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. o
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. |
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Finally, be aware of your body
technique, body form and correct posture while gardening. Kneel, don't bend,
and alternate your stance and movements as often as possible to keep the
muscles and body balanced.
When the Bulbs Are Planted...
If you already feel muscle aches and pains and did not complete the warm-up
and cool-down stretches, there are ways to alleviate the discomfort. Apply a
cold pack on the area of pain for the first 48 hours or apply a heat pack
after 48 hours, and consider chiropractic care.
Prevention is Key!
The best way to fight the pain, emotional stress, and missed work that may
accompany a spinal problem is to prevent it from happening in the first place.
The following tips will help you identify and eliminate "spinal
stressors" and incorporate spinal health into your daily routine.
At the office:
| Make sure your chair fits
correctly. There should be 2 inches between the front edge of the seat and
the back of your legs. Sit with your feet flat on the floor, with your
knees at a 90-degree angle. If you can't sit that way, use an angled or
elevated foot rest.
| Take periodic stretch
breaks. Clench your hands in a fist and move your hands like this: 10
circles in, then 10 circles out. Put your hands in a praying position and
squeeze together for 10 seconds and then "pray" with the backs
of your hands together, fingers pointed downward for 10 seconds. Spread
your fingers apart and then bring them together one by one.
| Hold the telephone with your
hand or use the speaker phone. Don't cradle the phone between your ear and
shoulder. This can lock up the spinal joints in the neck and upper back,
and eventually cause pain. |
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Playing Sports:
| Warm up slowly before a
game. Do calisthenics, flexibility exercises, or light running to increase
your heart rate.
| When sweat beads form, your
body is at the proper temperature to stretch the tendons and muscles. |
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At Home:
| When you wash the dishes,
open the cabinet beneath the sink, bend one knee, and put your foot on the
shelf under the sink. Lean against the counter so some of your weight is
supported in front.
| When resting or watching TV,
don't use the sofa arm as a pillow. The angle is much too sharp for the
neck.
| Don't bend from the waist
when you lift a child. Squat with your back straight. Keep the child close
to you and use your legs and arms to lift. |
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In the Yard:
| If you shovel snow, push the
snow straight-ahead. Don't try to throw it and walk it to the snowbank.
Avoid twisting and turning motions. Bend your knees to lift when
shoveling. Let your legs and arms do the work, not your back. Take
frequent rest breaks to take the strain off your muscles. Try to stand as
erect as possible.
| When raking leaves, use a
scissors stance: right foot forward and left foot back for a few minutes;
then reverse, putting your left foot forward and your right foot back.
Bend at the knees, not the waist, as you pick up leaves or grass from the
grass catcher. Make piles small to decrease the possibility of back
strain. For mowing, use your weight to push the mower. Whenever possible,
use ergonomically correct tools for the job. |
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Chiropractic Care Can Help...
If the pain persists, consider spinal manipulation. The goal of a chiropractor
is to manipulate the spine and help stimulate your body's natural healing
process.
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