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Pull Your Weeds, Not Your Back

With spring weather here, most of us are spending more time outside working in the yard or the garden. Gardening can provide pleasure and a great workout, but there are some tips you should follow to prepare your body for this work and to avoid injuries.

The doctors of Cole Pain Therapy Group offer these tips:

  • Warm up and cool down just as you would for any other physical activity
  • Do simple stretches to ward off injuries, pain and stiffness
  • Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Stretching should not be painful
  • While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward over the extended leg until you feel a gentle stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg
  • Stand up, balance yourself, and pull your heel toward your buttocks by grabbing your ankle. Hold the position for 15 seconds. Do this again and repeat with the other leg
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times
  • Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times
  • Finally, be aware of your body technique, body form and correct posture while gardening and doing yard work.. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.

If your back already hurts from gardening and yard work, you can alleviate the discomfort by applying a cold pack on the area of pain for the first 48 hours or applying a heat pack after 48 hours. A visit to a chiropractor also can help if pain persists.

Chiropractic physicians prescribe therapy that often include , rehabilitative exercises and nutritional supplements – all to help you regain and maintain a healthy balance between your neurological system, muscles and bones.

For more information about our treatment programs, back pain prevention or to make an appointment, call 901.377.2340.

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