Gardening and your back

Raking, lifting, digging, kneeling, planting — this would be enough activity to challenge any athlete. Gardening and yard work are strenuous physical activities. In a recent poll, 88% of chiropractors indicated that working in the garden and yard were the most common sources of neck and back pain they treat during Spring and Summer seasons. To help you enjoy the fruits of your labour during this yard and gardening season, we recommend you keep these tips in mind:

Stretch out before you head out

Light to moderate gardening can burn between 300 to 400 calories an hour, compared to the 40 calories an hour while sitting quietly. So take the time to prepare your body for the activity, always warm-up and cool down your muscles. Add a short walk and you’ll have topped off your routine with overall conditioning. Now you’re ready for your open-air workout!

Use good technique while lifting

Keep the load close to your body, your back straight and bend your knees while picking up and putting down the load. Avoid twisting, and get a buddy to give a hand with heavy, awkward loads.

Use the right tools and moves

The right moves can reduce the strain on your body; alternate your tasks, kneel to plant and weed, change positions frequently and most importantly pace yourself. Moving correctly and using the right tools go hand-in-hand. Work with ease in your garden and yard, always make sure that the tools are a comfortable weight and size for you. There are many ergonomically designed tools which are light-weight with long padded handles and spring action mechanisms which can reduce strain and effort.

You’ve completed a gold medal performance, take a break!

Get-up, move around, alternate tasks, repeat your stretch routine or sit back, relax and have a cool drink. Try not to overexert yourself, and take three brief breaks at least once every hour. Give yourself a breather... Your back will thank you! If you have back or muscle pain that lasts more than 48-hours without improvement, visit a chiropractor. Chiropractors play an important role in providing preventative education and early detection of spinal problems, as well as providing expert care for back, muscle, joint pain and injury. For more information on how to avoid, manage and treat back pain, contact the Ontario Chiropractic Association 905-629-8211 or 1-877-327-2273, or visit the web site at www.chiropractic.on.ca.