Gardening is a favorite pastime in our country. You may pay the ultimate price for everything from mowing grass to planting trees and shrubs, pulling out weeds, to gardening. Nearly every muscle group is affected. You may feel the need to twist your lower back and shoulders, bend the hips or neck, pull on and push the lawn equipment, as well as strain the legs. Avoiding muscle soreness, stiffness, sprains and sciatica can help. Many garden injuries can be prevented by using proactive treatment methods, such as stretching and good spine alignment. We’ll also discuss proper lifting practices.
Canada NewsWire reports that 500 Chiropractors from Ontario conducted a May 2003 study and found that garden work and gardening were the leading causes of neck and back pain in the summer months. At 31 percent, golf was second and outdoor injuries were at 30 percent. He noted that Dr. Dennis Mizel is the President of Ontario Chiropractic Association. “In Canada, gardening is an estimated $3.5 billion business and all that digging, lifting, raking, pruning, planting, weeding and watering can cause significant strain to the muscles and back.” Dr. Mizel continued, “The good news is that it’s preventable. Gardening can be a serious workout. That’s why we’re encouraging people to treat it like any other kind of exercise. Warming-up before digging in, and using the proper techniques and tools can go a long way to letting people enjoy the results of their labor pain-free.”
Lifting any object requires that your navel be facing the lifting objects. When lifting an object, do not twist your spine. Standing straight up in neutral poses puts 75x more pressure on the spinal disc than lying down. Standing straight up and in neutral can place as much pressure on the lower back than bending forward or twisting. Additionally, lifting objects and standing upright can cause 220x more damage to your disc. Over time, these excess forces can lead to a herniation or rupture of a spine disc. This could cause symptoms like back pain, sciatica and muscle spasms. A protruding or herniated lower back disc can cause nerve pressure to build up, which can lead to problems in the legs and back. To ensure healthy discs, a more active lifestyle and better spinal structure, it is important to use corrective chiropractic and other therapies.
Before you start to grow your own garden, here are some useful tips:
Before you start: Stretch your calves, gluteus, buttock, hamstrings and calves. Also, stretch shoulders and wrists. Your risk of getting hurt will decrease by doing this.
o Squat: Contract your abs and keep your back straight while lifting. Bend at your knees when you are bending your knees. Stand tall and keep the load you’re lifting close to your stomach. Do not lean forward, twist your spine, or bend the spine when carrying any weight.
To protect your lower back and keep you active, contract the lower abdominal muscles. Instead of engaging in rigorous activities, you can simply squeeze the muscles between your stomach button and bladder.
You should hydrate and apply sunscreen all day.
You should always stretch your muscles and take breaks whenever necessary.
o Alternate between activities. You can spend 20 minutes on three tasks and then you can repeat the process if needed.
After you have finished gardening, take a break and drink some water. Many gardeners, regardless of the temperature, are often dehydrated. Water or a mineral-rich beverage will help. Consult a doctor if you feel any pain or weakness. It is not worth spending all your time tending to the garden. A few moments of care for yourself will be a lot more valuable than spending time doing that. These helpful tips will make your body healthier.