Gardening TIps for a Healthy Back

      There are huge potential benefits to gardening: Improving self-esteem. Stress relief. Lowering stroke risk and improving heart health. Better hand strength and dexterity. Decreased Alzheimer risk. I would advise anyone of any age group to give it a try and enjoy the simple pleasure of nurturing the earth. 

However, there are aspects of gardening that are not-so-beneficial for us – especially if you don’t take the time to appreciate good ergonomics.

Of the patients that come to me with gardening-related injuries, the most common is the classic “I did some gardening over the weekend and when I woke up Monday I felt like I was run over by a bus”. Usually this happens when you put in several hours of outdoor work without warming up or stretching out afterwards. The potential for injury is higher for those individuals who are more de-conditioned, dehydrated, and less inclined to take breaks.

Take the time to appreciate a good warm up. By prepping your muscles for extended (or even short) periods of activity, you decrease the chances of an injury during and especially 24 hours post your planting, weeding, or mowing blitz.

Some of the common activities that can cause muscles to strain or spasm are big movements like forward bends and high-stress positions like kneeling over a flowerbed.

Instead try bending at the knees and lowering your body down into a squat or half squat. This position saves your back since more muscles are active/supporting your spine and your center of gravity is more centered.

When you have to remain in place for a while try sitting on a stool or chair – go to the very edge of your seat and sit up tall while engaging your back muscles. 

A second option is the kneeling lunge: one leg forward and one back while keeping your low back and core muscles slightly contracted. It’s important to remember to change positions often. Changing positions allows your ligaments time to reset their tension between stressful positions.

Bending at the waist can put high loads on the vertebral discs causing injury. Instead try bending at the hips and keeping your low back tight while lifting with your legs. 

While seated on a tractor or mower remember to take advantage of the seat rest and push the small of your back into the seat. Avoid slouching forward and letting the head and neck droop forward of the shoulders. This will prevent neck and upper back pain and allow you to work longer.

(That's a big lawn Dr. Beretta!)

Take the time to appreciate good ergonomics as well as a short 10 minute warm-up and your body will thank you. If you injure your back while gardening, please make an appointment with your Beretta Chiropractic team to get you mowing and growing again.