Top Tips to Keep a Healthy Back While Gardening

With spring fast approaching, you’re probably excited to get outside and plant your garden. From planting bulbs and pulling weeds to mowing the lawn and putting down fertilizer, chances are that you have plenty of work to do in the yard. Gardening can be great exercise, but it can also wreak havoc on your back. In this blog post, we’ll go over some ways that you can prevent debilitating pain after a day in the garden.

It may not be comparable to a marathon, but gardening requires a great deal of bending, twisting, reaching, and pulling with your body. That’s why it’s important to pay close attention to your upper back, legs, shoulders, and wrists prior to heading outside. As mentioned in this wellness information from the American Chiropractic Association, a warm-up and cool-down period are imperative in gardening. In order to make it as enjoyable as possible this summer, you want to be sure to prepare your body.

Here are some proven stretches intended for gardeners:

  1. Prior to stretching, breathe in and out slowly. Soon after, you can begin to stretch as far and as comfortably as you can.
  2. As you sit, stretch your leg out in front of you as you keep your knee straight with heel propped up on a step. Then lean forward for a nice stretch in the hamstring muscle. Hold for 15 seconds and move to the other leg.
  3. Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel toward your buttocks and hold for 15 seconds. This is a fairly common stretch, but it can be extremely effective while working in the yard.
  4. While standing, weave your fingers together above your head with palms facing the sky. Lean to one side for 10 seconds, then to the other.
  5. Lastly, wrap your arms around yourself and rotate to one side, stretching as far as you can without putting yourself in pain. Hold for 10 seconds and reverse.

In general, your chiropractor will advise that you just be aware of your body technique, body form, and correct posture as you garden. Make it a point to kneel as much as possible instead of bending. If you plan on spending an extended period of time in one position, it doesn’t hurt to alternate your stance and movements as much as you can. This helps keep the muscles and body balanced.

How to Deal with Pain from Gardening

We all have those days where we just overdo it with gardening. But don’t just think that over-the-counter pain medications will be the answer. First, try switching between a cold pack and heat pack for the few first days and see if the pain is alleviated. Should you still be in pain after that, it’s a good idea to consult the advice of a chiropractor. When it comes to lower back pain from gardening, chiropractors can provide natural back pain remedies that get to the root of the issue.

At Northern Nevada Chiropractic in Reno, our goal is to help patients achieve optimal wellness without invasive surgical techniques or drugs. From spinal decompression therapy to slipped disc treatment, we can help you enjoy much-needed sciatica relief.

Don’t just try any treatment for back pain after gardening. Instead, call the experienced chiropractic professionals at Northern Nevada Chiropractic today.

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