Gardening Tips to Keep Your Back Healthy

Gardening Tips from the BC Chiropractic Association 

The best preparation for sage summer gardening is a body properly conditioned & supported by exercise, good posture, chiropractic & massage all year round.

1. Warm up with light movement or a brisk walk to loosen your muscles & increase your
flexibility. The smooth co-ordination of your muscles & ligaments is an important part of
safe exertion in gardening and other activities.

2. Know your strengths and limitations. Do not overexert, vary your activities, and take
regular rest breaks.

3. Avoid bending over repeatedly while standing upright when performing ground-level work like weeding. Get down closer to the task by kneeling or sitting on the ground or a gardening bench, rather than bending and twisting from the waist.

4. Keep your back protected when you stand up from a sitting or crouched position. Rise up by straightening your legs at the knees, not by lifting your torso at the waist.

5. Lift dirt and plants by letting your arms, legs & thighs carry the load: bend &
straighten at the knees instead of the back & hips. Lift the load close to the body’s torso & centre of gravity, and handle smaller, more manageable loads at a time.

6. Use long-handled tools to give you leverage and help you avoid having to stoop while raking, digging, pushing or mowing.

7. Switch hands frequently when doing prolonged raking, hoeing or digging actions. Repetitive motion on one side can bring on progressively serious joint imbalances and may produce postural misalignments and pain, including muscle spasms in the neck, shoulder & lower back.

8. Don’t work too long in one position, especially one that is awkward or unusual. This can reduce circulation, restrict mobility, & promote injuries.

9. Carry objects close to your body. Keeping the load close to your centre of gravity reduces the risk of straining your neck and back.

10. Don’t overexpose yourself to long periods in the sun. Utilize protective measures for your head and skin, drink plenty of fluids, and take frequent breaks.

For more information on how chiropractic care can help you get ready for the gardening season please call Benefit Chiropractic & Wellness Clinic in Langley, BC at 604-534-7451.