With gardening season upon us, many eager "green thumbs" find themselves unexpectedly nursing back pain as the weather starts to turn. Providing you have a healthy spine Gardener's back can largely be avoided if the following simple "golden rules". I suggest you keep a copy of this article near your home “garden center” for easy reference.

When someone experiences symptoms from doing normal activities, that’s he body’s way to telling them something is wrong. As our bodies lose function, we express more symptoms. When someone is in pain, their first thought is “how can I get rid of this!”. However, lessening of symptoms does not equate to better health, just less symptoms. Allowing your spine to function more normally results in a greater expression of your “life energy”. The end result is greater health and quality of life.

That being said, let’s focus on a some gardening advice. Here are some useful tips:

1) Give your body adequate time to "loosen up" in the morning before any physical work or stretching. Avoid prolonged or repetitive bending or stooping for the first few hours of the morning, as this has been shown to significantly increase the incidence of back pain.

2) Walk for a few minutes, then do some gentle back and leg stretches before you start gardening.

3) Bend over for short periods of time only. When bending over, keep the knees bent, or better still, kneel.

4) Take frequent breaks. Gently and regularly stretch the opposite way to how you have been working.

5) Lift only very comfortable loads. As your back gets tired, the chance of injury increases, so lighten your load significantly.

6) Lift correctly: bend knees (not your back), hug the load and don't twist. Lift slowly and lift carefully. When using a wheelbarrow, make sure the load is as far forward as possible, and equally balanced.

7) If you are shoveling, raking or hoeing, change sides often and take frequent breaks. Hold the shovel with your hands far apart, keep knees bent, back straight, and minimize any unnecessary twisting, torquing or over-reaching.

8) Use correct tools. When using a weed-eater, use a shoulder stap across the chest.

9) Whenever possible, push rather than pull.

10) As a preventative measure against unnecessary injury, get your spine checked by giving us a call. That way we can maximize your spinal function and work up the best exercises to keep your back strong and flexible. If you do have underlying back problems, hold off on the gardening and call our office at 661-2225 or visit us at www.4042back.com.