Back pain can make it difficult for you to enjoy your hobby if you are an ardent gardener, or you professionally engage in landscaping and gardening projects. Here are some tips for you to make it easier to manage back pain while gardening.
Don’t put too much pressure on your spine.
Gardening offers much excitement to those who love to potter around shrubs, flowers, and blooms. It also presents challenges to your body, especially when you need to kneel, squat, lift heavy pots, and lug them around. You will need to spend hours tending to flower beds, removing weeds, preparing beds, and hauling fertilizers and hose pipes. That is why it is important to always to remember not to put too much pressure on your back.
Keep your back straight, especially when you are bending over or squatting. Pay particular attention to your body when bending. Bend from your hips and not your spine. When hefting heavy loads, put most of the pressure on your legs, rather than your spine.
Strengthen your muscles.
You would need to work with your gym trainer to identify the types of exercises that will boost muscles of the back and shoulders, and other relevant areas. You can also choose squatting exercises as these will go a long way in making your back stronger. Ordinary exercises such as running and swimming are fine for overall health, but you will need to emphasize special areas such as back and shoulders when strength training because this is where most of the stress would be placed.
Choose special prosthetics.
One very useful tool is a gardening apron. It distributes load evenly through the muscles, ensuring that the lower back does not have to take the brunt of the pressure when you are bending over or lifting loads. Knee and calf supports are also very useful as they add strength and balance to your legs.
Digging can take up a lot of time when you are gardening. You would want to avoid digging with shorter spades as they require you to bend for long hours as you dig. You would also want to invest in a spade with a long handle that you can grip easily. Avoid digging or planting for hours at a stretch as this could strain your back.
Don’t carry heavy loads.
Resist the temptation to carry heavy weights. Instead, make your load lighter and carry the bags and tools one at a time. This will take more time, but it will keep your back safe. Back injuries are often caused when people try to carry heavy weights or try to lift weights. Using the best techniques to prevent back pain involves using lower weights. Also, take frequent breaks so that you don’t overwork your muscles.
Strengthen weak muscles.
When your back is injured, and muscles are experiencing wear, you would need to take things easy. Take time off work if possible. Using magnetic calf and knee supports is useful, as it keeps the strain off your injured muscles as you work. These supports can be used with ease and removed once work for the day is over and when you are relaxing.
Creative gardening ideas.
You do not have to plant your garden necessarily at ground level. Today there are techniques to help create raised beds. You can even explore ways to turn a wall into a lush green fortification. You could also look at the possibility of using wall mounted planters to give expression to your green thumb while preventing back pain.
Warm up before gardening.
Gardening is a form of exercise. Therefore, like with any other type of exercise, your gardening efforts must be preceded with warm up. Use the right warm up techniques diligently, to ensure that your muscles are ready for the long haul. Brisk walking is one way to warm up, and even five-minute stretches work well.
Magnetic therapy bracelets and supports for muscles will work to repair worn muscles as well as preventing further injuries to your back. Repetitive strain injuries for long-term gardening fans and sudden injuries brought about by improper posture can cause pain and take you away from your gardening activities. Using smart techniques for gardening will help you enjoy your work among shrubs, orchards and flower beds, without straining your back.