WARNING

You are using an outdated browser. Please upgrade your browser to improve your experience.

Close [x]

Pull Weeds, Not Your Back!

As springtime approaches, weather warms up and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity," said Dr. Scott Bautch of the American Chiropractic Association's (ACA) Council on Occupational Health. "Performing simple stretches during these periods will help alleviate injuries, pain and stiffness."

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches

  • Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.
  • While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
  • Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
  • Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

When the Bulbs Are Planted...

If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider chiropractic care.

Prevention is Key!

The best way to fight the pain, emotional stress, and missed work that may accompany a spinal problem is to prevent it from happening in the first place. The following tips will help you identify and eliminate "spinal stressors" and incorporate spinal health into your daily routine.

Exclusive Offer

Sign up now for a free consultation!

THIS ---->https://drjoneschiro.com/index.php

Office Hours

DayMorningLunch
Monday9:00am - 6pm1pm -3:00pm
Tuesday9:00am - 6pm1pm -3:00pm
Wednesday9:00am - 6pm1pm -3:00pm
Thursday9:00am - 6pm1pm -3:00pm
Friday9:00am - 1pmClosed
SaturdayBy AppointmentBy Appointment
SundayClosedClosed
Day Morning Lunch
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9:00am - 6pm 9:00am - 6pm 9:00am - 6pm 9:00am - 6pm 9:00am - 1pm By Appointment Closed
1pm -3:00pm 1pm -3:00pm 1pm -3:00pm 1pm -3:00pm Closed By Appointment Closed

Testimonial

"Observational study found that low back pain patients receiving chiropractic care, which typically includes spinal manipulation, are more satisfied than those receiving medical care."
-New England Journal of Medicine

Newsletter Sign Up