Here are simple tips:
around your yard a few times with knees high up in the air, back straight vertically, as if you are marching in the army, before you pick up any gardening tools. This will warm up your leg muscles. Want to make it fun? Do the chicken dance but with your spine straight vertically.
- Change positions
often. If you’re raking or shoveling, for example, switch sides frequently. Bend for short periods, and then stand upright as you move to another spot.
- Lighten your load
as the day progresses. While you may feel strong and capable when you begin gardening, the risk of developing back pain increases as the day wears on and you become more fatigued.
- Lift with your knees bent
. Use your buttocks muscles and leg muscles, not your back. Hug the load you’re moving close to your body and refrain from twisting while holding any significant weight.
more often than you pull with elbows closer to your body. Push the wheelbarrow, seeder and lawnmower. When tilling, move your body so you can push the dirt instead of pulling it.
- Take breaks
. Stop every 30 minutes to rest, stretch and loosen up for 5 minutes at least. Stretch in the opposite direction to counter all the bending you’ve been doing or lie on the ground and shake out your arms and legs. Rehydrate during these breaks too!
- Create an ergonomic garden
. Consider raised beds to prevent stooping. Plant in narrow rows so you won’t have to reach as far when weeding. Think about the work it will take to maintain your garden in the initial planning stages.
Pain is your body's alarm system. If it rings, listen to it, don't ignore it and shut it down with painkiller drugs or muscle relaxants. Would you put a duct tape over your car's dashboard warning signals and keep on driving?
If you are already hurting even before doing gardening or yard activities, stop, come over and we'll fix you. Then you can get back to doing what you love outdoors with better, stronger, balanced posture and spine.
If pain, burning, numbness, tingling, or weakness, develop and persisted, give us a call, and our doctors at Pangemanan Chiropractic will do our best to help you with your injuries! WE GOT YOUR BACK!