How to Avoid Back Pain When Gardening This Fall

How to Avoid Back Pain When Gardening This Fall

Do you find yourself apprehensive and excited at the same time when fall gardening approaches? You may benefit from learning how to stay in “gardening shape!”

At ProTailored Physical Therapy, we can help guide you through the steps needed to prevent injuries and enjoy the season.

Fall gardening has several advantages, such as cooler temperatures and less humidity than summer months. It also offers the opportunity to clean out last season’s flower beds and vegetable garden, and plant bulbs that bloom next spring.

Gardening is a great way to get outside and take advantage of the fresh air, but it can also put a strain on your back. It’s essential to take the necessary steps to protect your back from injury during gardening.

Whether you’re experiencing general back pain or sciatica pain, our physical therapists at ProTailored Physical Therapy are trained in helping alleviate your discomfort. We will provide you with helpful tips for avoiding back pain while gardening (and doing other daily tasks) so you can comfortably enjoy your leisure activities.

Call today to schedule an appointment with one of our therapists!

How Gardening May Cause Back Pain

Back pain typically develops due to an injury, poor postural habits, or repetitive movements, like bending. This is why back pain is so common with fall gardening. The repetitive bending, digging, and reaching needed for gardening will often lead to lower back pain.

Gardening is a great way to get physical activity, and for a lot of people, the mental/emotional benefits are as important as the physical.

Although it is not often viewed this way, gardening is similar to a sports season. Just like athletes need to train in the offseason to have a productive, competitive season, gardeners need to learn how to prepare for their season.

Fortunately, our physical therapists can teach you the strategies to resolve injuries, old and new, and how to get into “gardening shape.”

How to Prevent Back Pain While Gardening

Gardening offers the opportunity to experience the outdoors while working on your green thumb. However, it is essential to take the necessary steps to protect your back from injury while gardening. Below are three tips for pain-free gardening:

1. Warm-up first.

Like any other physical activity, it is crucial to warm up before gardening. Morning gardeners need to make sure to walk around, or at least be up and moving, for about 45 minutes before starting any bending or lifting.

2. When in doubt, stick your butt out!

One of the most common mistakes gardeners make is with their technique. Your back is incredibly strong and resilient when you maintain the natural curves. In the lower back, the curve is called lordosis.

When you stick your butt out, you will naturally increase the curve, a.k.a lordosis, and protect your back from injuries. Whether you are working with a shovel, rake, or spade, it is vital to keep your curves. Also, when bending to pull weeds, it is better to kneel or squat so you can maintain a straight spine position and protect your back.

3. Safety First

You can take simple steps to ensure you are safe while gardening. The most important include:

• Take frequent breaks or alternate tasks such as digging, lifting, and walking. Adding in some simple backbends before starting can also help decrease your risk of pain or injury.
• Choose the right gardening tools to limit the stress on your body
• Use your hips and knees to lift, rather than your back.

Preparing for the gardening season can be fun and enjoyable or painful and frustrating. Our therapists are here to help make sure you can do what you love!

How Physical Therapy Can Help Back Pain

Fortunately, physical therapy can effectively treat and/or prevent back pain. Our licensed physical therapists will determine the source of your pain and then create a plan to resolve it once and for all.

Your treatment plan will focus on pain relief, which may include any combination of light exercises, manual therapy, ice and heat therapies, posture improvement, or any other treatment that your physical therapist deems fit.

As you progress and improve, your physical therapist will expand on your exercises and stretches by making them more intensive over time. We will spend one-on-one time with you on each visit, using hands-on techniques that get the joints, muscles, and nerves moving again.

We will also design a comprehensive exercise and education program to get you back to comfortably doing what you want to do!

Call Today for an Appointment

Physical therapy can help speed up your recovery by giving you the tools to succeed. At ProTailored Physical Therapy, our therapists want to empower you to prepare for the fall gardening season with a program tailored to your individual needs!

Call today to set up an appointment with one of our therapists!

Click Here to Schedule Your Appointment!

Staff Spotlight:

Clarice Schott
Patient Care Coordinator

If you had a theme song, what would it be?

Respect by Aretha Franklin

If you came with a warning label, what would it say?

Crazy Plant Lady, hoards all types of plants

What is the last movie that made you cry?

Hail Mary

What do you like to do on your birthday?

I enjoy spending the day with my husband and son. We always go plant and book shopping and end the day with Hibachi or seafood for dinner. YUM!

Enjoy a flavorful twist on burger night with these Greek Turkey Burgers with Spinach, packed with fresh Mediterranean-inspired ingredients. They’re an easy, delicious meal that the whole family will love!

Enjoy This Featured Recipe!

Greek Turkey Burgers with Spinach

1 cup frozen chopped spinach, thawed
1 lb 93% lean ground turkey
½ cup crumbled feta cheese
½ tsp garlic powder
½ tsp dried oregano
¼ tsp salt
¼ tsp ground pepper
4 small hamburger buns, preferably whole-wheat
4 tbsp tzatziki
12 slices cucumber
8 thick rings red onion (about ¼-inch)

Preheat grill to medium-high. Squeeze excess moisture from spinach. Combine the spinach with turkey, feta, garlic powder, oregano, salt and pepper in a medium bowl; mix well. Form into four 4-inch patties. Oil the grill rack. Grill the patties until cooked through and no longer pink in the center, 4 to 6 minutes per side. (An instant-read thermometer inserted in the center should register 165°F.) Assemble the burgers on the buns, topping each with 1 tablespoon tzatziki, 3 cucumber slices and 2 onion rings.

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Exercise of the Month

LOWER TRUNK ROTATIONS

Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.

2 Sets, 2 Reps.

Looking Forward To Fun Cookouts?

MAIN DISHES

Instead of greasy burgers, brats and hot dogs, try …

Meaty mushrooms marinated in equal parts olive oil, balsamic vinegar and lemon juice. You’ll get immune-boosting nutrients in the mushrooms, vinegar and lemon juice. Plus, studies show that oleocanthal, one of the most concentrated anti-inflammatory compounds in olive oil, dampens the body’s inflammatory process and reduces pain sensitivity with a pharmacological action similar to ibuprofen.
Salmon with a splash of lemon and a sprinkling of savory summer herbs. Salmon is rich in omega-3s and vitamin D, both of which enhance joint health, boost immunity and protect against inflammation.

CONDIMENTS

Instead of ketchup (which packs 2 teaspoons of sugar per tablespoon) or mayo (which is relatively high in unhealthy fat), try …

Antioxidant-packed salsa or pico de gallo. Weighing in at just four to five calories per tablespoon, and zero fat, salsa boasts plenty of nutrients.
Olive oil based pesto or sundried tomato spread. All three ingredients – olive oil, basil and sundried tomatoes – are loaded with anti-inflammatory properties.

Patient Testimonials

Real Results • Real Care

“

ProTailored is absolutely awesome. All the therapists are extremely professional and knowledgeable. Dr. Jared is especially great at what he does, and has been exceptional in furthering my knowledge and professional experience. Highly recommend!”

— K.F.

★★★★★

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