Here are a few tips to help you avoid slowing down the awesome healing momentum we have built up with your chiropractic care. It is easy to jump into an 8 or 10 hour day of yard work without thinking about it but being in totally different postures and working different muscles for that long can be traumatic even with a well-aligned spine!
1) Walk and Stretch before you start gardening
Start with a short 10 to 15 minute walk. When you get back, repeat each exercise below 3 times. Do not bounce, jerk, or strain. You should experience a gentle stretch of the muscle. Stop if feeling pain.
- Thigh stretch: With one hand on the wall or a tree bend your left knee then reach back and hold your ankle with your right hand (or your pant leg, or a towel put around your ankle). Pull your heel toward your buttocks and hold for 15 to 20 seconds. Relax and repeat with the other leg.
- Hamstring stretch: Stand and reach your hands towards the sky. Bend forward at the waist and with both hands reach towards your toes. Hold for 15 to 20 seconds, then relax. This stretch can also be done in a seated position with your legs straight and heels resting lightly on a low stool or book. Stop if it hurts your lower back.
- Side stretches: Stand and extend your arms above your head. Knit your fingers together and bend from the waist to one side. Hold for 15 to 20 seconds. Then bend to the other side. Hold for 15 to 20 seconds.
- Back stretch: Sit on a chair and slowly bend your body forward from your hips, putting your head down and resting your hands on the ground. Hold for 15 to 20 seconds, then relax.
- Body hugs: Hug yourself snugly and slowly rotate at the waist as far as comfortable to one side. Hold for 15 to 20 seconds. Then rotate to the other side and hold for 15 to 20 seconds.
- Shoulder rolls: With your arms hanging loosely at your sides, slowly and smoothly rotate your shoulders in a circular motion forward, then backward.
- Wrist flexion: Hold one arm straight out in front of you, with the palm flat and facing down. Bend your wrist until the fingers point down toward the ground. Use your opposite hand to hold this position. Hold for 15 to 20 seconds. Repeat with the other hand.
- Wrist extension: Hold one arm straight out in front of you, with the palm facing out, as if you were giving a stop signal, and use your opposite hand to hold this position. Hold for 15 to 20 seconds.
2) LIFT PROPERLY! You probably know this but I am going to say it anyways!
Place your feet shoulder-width apart, with one foot slightly forward and your head up. Keep your back straight. Use the strength of your leg and arm muscles to smoothly and slowly lift the load. Keep the load close to your body. Avoid twisting your body while carrying the load. Do not lift heavy objects above your waist.
Avoid heavy lifting immediately after more than 15 minutes of bending or kneeling. Let your discs rehydrate first.
3) Alternate your tasks: Take turns alternating between heavy chores such as digging and light, less physically demanding tasks such as planting.
4) Kneel to plant and weed: Constant bending can put strain on your back, neck, and leg muscles and joints, so kneeling is recommended. Use kneepads or a kneeling mat.
5) Change positions frequently: Make a point of changing position every 10 to 15 minutes. Move from kneeling to standing, from digging to planting. This is the biggest factor when people get hurt doing yard work! They are often bent over weeding or in an awkward posture for a prolonged time. Find a better position.
6) Use The Best Tools: Lighten your load. Use carts, light wheelbarrows, long handled, lightweight tools.