How to Avoid Back Pain in the Garden this Year
Gardening – Good for the Soul but Hard on the Back. How to Avoid Back Pain in the Garden this Year
The weather is finally taking a turn for the better. That means we’re finding ourselves out in the yard and garden again. Tending to a garden and planting flowers can bring a great sense of accomplishment and enjoyment for many people. However, tasks like weeding, mowing, trimming hedges can bring back pain and strain if we’re not careful. We can all agree that gardening is good for the soul, but hard on the back. Let’s look at the benefits of gardening, the common causes of back pain in the yard, and ways this can be avoided.
Physical & Mental Health Benefits
It has been proven that gardening can benefit both our physical and mental health. While it may not seem like an overly physical activity like going for a jog, being in the garden still burns calories, fat, and works out muscles you may have forgotten you had. Being in the garden can also help improve balance and prevent trips & falls in older people. From a mental aspect, gardening can help reduce feelings of depression, anxiety & stress. Gardening can help improve your mood as you connect with nature. It also creates a calming and beautiful space in your backyard. Enjoying the fruits, vegetables, and herbs you’ve grown yourself can bring great joy & pride as well.
Tips for Avoiding Back Pain
With the many benefits that come with gardening, we must also be mindful of the aches and pains that can accompany our garden adventures, especially in the lower back. Being out in the garden involves a lot of bending down, twisting, and sometimes maneuvering in small, awkward spaces. It can also involve lifting heavy objects like wheelbarrows, bags of soil and mulch. Tasks like mowing can cause an increase in back pain. So can activities like trimming up trees, then picking up & moving the trimmings. Don’t be discouraged, though. There are ways to help avoid back pain as you tend to your yard & garden.
First, you’ll want to make sure you warm up. It might seem silly as yardwork and gardening isn’t considered a sport. However, bending, digging, lifting, and pulling all require muscles to be in top working condition. Stretching & warming up beforehand gets those muscles ready to work. This makes them less likely to suffer injuries like sprains and strains.
Secondly, if you have a series of harder jobs that need to be accomplished, plan to spread them out instead of tackling them all at once. Switching from task to task can ease strain on one area of the body. For example, try 20 minutes of kneeling down to weed, followed by 20 minutes of mowing, then 20 minutes of hedge trimming. Keeping the body in one position for too long causes strain and can lead to injury.
Right Tools for the Job
Simple things like lifting properly, using a pad to kneel on, and using the correct tools for the jobs at hand can all contribute to keeping your back and body feeling good as you accomplish your tasks. If you can, using raised beds and planters can help tremendously in easing the strain on your back. Also, make sure you are taking breaks and staying hydrated. We know we just want to get it all done, but resting and hydrating can help you avoid unnecessary injuries.
If you find yourself, despite your best efforts, feeling the effects of being out in the garden on your back, neck, or knees, come see us! Chiropractic care can keep you feeling your best so you can enjoy that garden all season long. Happy planting & we’ll see you soon!