Its that time of year again when the temperature starts to warm, the birds begin to chirp and the flowers arise from the soil. Spring is here, and with it comes the nurturing of your plants and gardens after a long cold winter. Its important to take advantage of warm sunny days in spring to get your garden cultivated for the seasons ahead. Many people spend long grueling hours tending to their plants with the result of sore, achy and muscle spasmed lower backs. One may think that that this pain is part of long hours gardening and that there is not much preventability. On the contrary, there are a few tips and tricks that can be beneficial to reducing your risk of developing lower back pain.
- Warming up before you start. Go for a nice walk around the block or dosome exercises that involve motion like marching or jumping jacks.
- Always make sure to bend with your knees. I know you have heard it time and time again, but this is very important to keep the strain off your lower back.
- Contract your abdomen/core muscles. This helps to keep the back stable.
- Keep objects close to your body when lifting.
- Don’t bend over to work on plants in the ground. Squat with bent knees or even kneel. You can even use knee pads to reduce knee discomfort from kneeling for long periods.
- Avoid and sudden twisting motions. Try to use body weight to either pull or push in a straight direction.
- Try to do areas of your garden at time. Spacing it out so you have more rest time in between sessions.
- Take breaks. Take a walk, sit down or rest while gardening.
Written by Brittany Rolleman RMT