Tips for Gardeners: How to Prevent Lower Back Pain
The main muscles used in gardening are found in the legs, upper back, shoulders and wrists. Of them, the most common area chiropractic doctors hear green thumbs complain is the lower back. Lower back pains are common side effects of many physical activities, since the muscles of the lumbar spine support the weight of the entire upper body as well as the spine itself. Because gardening requires repetitive bending movements, it can be especially hard on the back. Fortunately, you can take some preventative measures to reduce the chances of pulling a muscle back while removing all those weeds. Prevent low back pain by following the gardening guidelines and exercises listed below. And remember, if you do get hurt, reach back pain relief by arranging an appointment with one of your local chiropractic doctors’ offices.Warm up and chilling.
It may be tempting to grab your garden tools and run out of the weediest garden bed as soon as the sun comes up, especially in harsh places such as the Pacific Northwest. However, it is much more prone to injury if you can not warm up your muscles first. As chiropractors can tell, cold muscles are more prone to sprains and sprains. To get warm, take a quick walk for five or ten minutes on foot, do ten jumps, or simply stretch the muscles that tend to become painful as you work. Here are a few stretches that do wonders for preventing low back pain. Get in the habit of doing these stretching exercises before and after your gardening meetings1. Knees to the chest. Lie on your back and hug your knees to your chest. Put your arms around your chins, or just take them on your knees. Press your back on the floor, and hold for a minute. Rest and repeat twice more. Stretch Presidency.
Sit on a chair, and slide forward so your isches are near the edge of the chair. Gently round your back forward until your hands touch the ground. Relax your weight forward, relax all the muscles of the back from the crown of the head to the hips. Hold the position for as long as it feels good to you. This is an excellent stretch both relief of back pain and prevention.3.Seated Figure Four. If your lower back pains extends down your leg or in the back, use this stretch. Sitting on the edge of the chair, place the outside of the right ankle on the top of your left thigh. Stretch the spine and gently bend forward until you feel a good stretch. Repeat on the other side.
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Be aware about the position of your back while gardening. Are you around the spine and hunch when pulling weeds? If so, you are likely to suffer from post-landscaping lumbar pains. One way to find pain relief again is to make sure you keep a long, straight back while working in the garden. Also, avoid long stretches of weeds – instead, move your body lower while using go.Power Tool to avoid lower back pains. Power tools such as leaf blowers and weed whackers can definitely make your gardening load lighter – but they can also cause pain if not used properly. Keep your back happy by: -Using straps when they are available. Many power tools have a belt, to better distribute the weight of the machine. Wear the strap around your chest – the head and shoulder should be “inside” the strap. This will help the tool drop its center of gravity.-Switch Guidance often. Most of us feel more comfortable when powered tools hang from the shoulder opposite our dominant hand. For example, right-handed fielders often place the leash on the left shoulder, making the tool very useful for the strong right arm. Over time, however, this habit can produce irregularities in the body.
Therefore, you should switch to the other shoulder regularly – for example every fifteen minutes or so. -elect the power tools. As doctors chiropractors will tell you, more weight means more stress on the body. Electric tools often weigh less than their gas counterparts.A few more medical chiropractic tips “for gardeners: Take breaks.Use plenty of water.As far as possible, avoid repetitive motions.Either choose ergonomic hand tools or wrap the handles Of the current tape tools