Tips To Prevent Lower Back Pain after Gardening

Gardening is a healthy activity. However, it requires a lot of bending and can be surprisingly tiring for the body. Constant bending and slumping over the ground creates awkward positions for the body, causing your back to strain. Using various gardening tools requires immense effort as well and can physically exert you.

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If your gardening techniques require to lift heavy weights, work for more than an hour or bend over small plants, then this activity might be unhealthy for your posture. Despite efforts, you would still need to think of remedies to improve physically. Here are some suggestions that would help you maintain your routine while not causing many problems.

Before Gardening Exercises

Stretch your body before and after gardening to maintain a healthy posture. Slowly do a backstretch and never force a position on your body. Make back stretches comfortably and if you feel, stop. Here are a few exercises mentioned advantageous for the spine and lower back joints:

  1. Start with a couple of warm-up back exercises while lying on the floor or bed. Bring your knees to close together and pull towards your chest. Lower knees on the floor both to one side while keeping ankles together, then shift knees to the other side. This exercise helps the spine and joints explicitly in the lower back.
  2. For the second warm-up exercise, do backbends almost three to six times without hassle. You should not feel any discomfort in doing this exercise. Place a palm on your lower back to ensure you are bending at an appropriate level.

How to Do Gardening Safely

For the prevention of back pains, it is essential to stay cautious as health is above all. Maintaining a strong position can prove to lessen back pain. Gardening is a healthy activity, but poor positions can make it dangerous. Following are a few preventions and tips to avoid back pain:

  • Every five minutes of gardening, perform the backbends to prevent back sprain.
  • Gardening should not take longer than half an hour.
  • Avoid bending from the waist. In case of close groundwork, set knees on the ground or a pad and use your hand for support. This position would save your back at uncomfortable or dangerous angles and keep it straight.
  • For heavy weight lifting, use both hands and lift the object close as you get up. In case of putting the object down, avoid bending or twisting the upper body solely. Use hips and legs too.

Some Common Practices Can Save You

  • Despite exercising and preventions, if efforts are in vain, try the following treatments for your lower back pain.
  • Acupuncture and physical therapy can prove to solve back pains, and both have long term effects on the body.
  • Electrotherapy is a trending pain relief remedy that is an alternative for drugs. This therapy has now become quite affordable and does not have side effects.
  • Hot or cold compression is an effective remedy for lower back pain. However, cold compressing is preferred over hot.

Author: Spinal Backrack