Gardening Without Back Pain: Expert Tips to Better Protect Your Back
It's that time of the year when my waiting room is full of people with garden-related injuries! here are some helpful tips from the ACA on how to garden better for your spine
Warm up Gardening may not be an extreme sport, however, any movement of the body should involve some form of warming up. Start with lighter tasks to wake up the muscles, especially your back. It’s important to listen to your body as well and try not to over-work yourself.
Take frequent breaks Although tempting, try to avoid doing all the work at once. It’s easy to get lost in the hours of gardening, so set regular breaks for yourself by avoiding working during the hottest parts of the day and only during allowed watering times, giving your body plenty of time to rest.
Lift carefully The garden is full of objects that may not appear heavy but in fact can cause strain on your lower back if not handled correctly, like watering cans and pots. When lifting keep the object as close to your body as you can, when space permits bend at the knees instead of the waist to lessen the strain on your back, use both hands, and slowly stand up.
Use the best tools The tools you use can help ease the burden on your body from gardening. Vertical garden walls and raised garden beds can lift your body off the ground and help keep your back straight. If you have traditional garden space, then a simple garden stool or bench can go a long way, reducing the need for squatting and hunching, while bringing you closer to the ground.
Straighten up Easier said than done but the more you practice good posture, the easier it gets. Every time you start to feel your body slouching, remind yourself to get your back straight again by pushing your shoulders back and keeping them relaxed.
We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you!
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Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day.
They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals.
We understand that coming to the Chiropractic clinic may be costly and time-consuming.
This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure.
Enjoy and we hope they spark a little bit of joy and help you achieve your health goals.
Each program contains
- Information about the conditions
- things to do and things to avoid
- nutrition advice
- all the stretches that are needed to help
The following conditions are now available for online sessions
migraine
cervicogenic headaches
cervical facet neck pain
tension headaches
cervical radiculopathy (pins and needles in the arm originating from the neck)
shoulder impingement relief
thoracic outlet syndrome
frozen shoulder
rotator cuff
chronic lumbar (Low Back) disc pain
acute Lumbar(low back) disc pain
Lumbar facet pain
sciatica and piriformis syndrome
meniscus (knee pain)
Plantar fasciitis (Foot Pain)
Shin Splints
Tennis Elbow/Golfers elbow
Carpal tunnel Syndrome
Upper Crossed Syndrome( Poor Posture)
Lower Crossed Syndrome ( Poor Posture)
Dizziness-Vertigo
Arthritis
Welcome To Chiropractic
TMJ (Jaw Pain)