Yard Work & Gardening: Tips to Alleviate Back Pain This Spring

Spring has sprung and many of us are ready to plant our gardens and spruce up the backyard. It is important to remember that certain movements including bending over and lifting heavy objects will engage muscles that have not been used in a while. This could cause pain in your shoulders, neck, lower back, hips, and knees. The chiropractors at Duben Holistic Chiropractic Center in Westlake Village are here to provide you with a few strengthening exercises that can prevent aches and injuries while gardening.

Preventing Pain While Gardening and Working in the Yard

The first thing you should do before you hit the garden is warm up your muscles by taking a 5 to 10 minute brisk walk and doing some light stretching. For those who do not exercise regularly, this is extremely important. Be aware of the time you spend working in the garden.

Change positions frequently. For example, if you are bending over for lengthy periods of time, stand up straight and raise your arms above your head once in a while. Use the proper ergonomic tools including a wheel barrel or cart to transport heavy objects like topsoil and mulch. Always pay attention to your posture, bend your knees, and engage your core strength when lifting, weeding, sweeping, raking, or other aerobic activities.

Avoid fast twists of the spine and knees when you are moving side to side. Instead, turn your whole body at the same time. If you kneel to plant seeds or pull weeds, use knee pads to alleviate any direct contact with the hard ground. Stay hydrated while working outside. When you are finished gardening for the day, take a short walk and do some light stretches to cool down your body.

Contact Us for More Tips and Chiropractic Care in Westlake Village, CA

Yard work and gardening are excellent opportunities to get in a little extra physical activity and make your home look great! If you would like more tips to keep you safe while working in the yard or want to schedule an appointment with one of our chiropractors, call us today at (805) 494-1339. Our team at Duben Holistic Chiropractic Center is here to help you this Spring and all year round.