April Showers brings May flowers (and May weeds). The past two weekends I have been spending hours out doors working in my yard as I am sure many of you have. The lifting, twisting, pulling, bending, kneeling and shoveling got me thinking... This is real hard work..... To me it is a time to forget the daily issues and there is also a great sense of accomplishment when it is finally finished. I enjoy keeping my yard nice, however I see people everyday that cannot get out and do even the simplest yard work. So here are some tips to keeping your green thumb working.
Tips for a strong back and a green thumb......
1. Stretching - You may not think that yard work is an athletic event but it is. Every time you step in the yard to rake, shovel, pull or anything for that matter you should spend about 15 minutes stretching the legs, back and neck.... Check out our website for stretches under members only at http://www.ihcdr.com/ (there is a lot of education on the site so check it out)
2. Bending - Bending causes many issues to the back. Bending can be done but it needs to be done correctly. Using your legs (I know you have heard it before but it works) try kneeling or sitting on a small crate to do your yard work you are still bending but there is a little less pressure on the back.
3. Change positions - This is important no matter if your in the garden or at work. Changing positions helps to keep the muscles loose and loose muscle are less likely to cause that cramping feeling that comes from being in a position a long time. A good rule of thumb if you are in a position for more that 15 minutes move to a new position or do some other chore.
4. Adjustment - Too many times people wait until they can not move. Before any new activity get an adjustment to decrease the likely hood for injury. After all if there is more function work will be easier....
I hope this gets you thinking.... Even though yard work might be recreation it can still cause injuries to the back.... If you have any specific questions about how to do a certain activity or need stretches or anything please don't hesitate to call me at either of my locations.
As always your partner in health... Dr. Nathan
