From mulching flower beds to planting herbs to pulling weeds, gardening can wreak havoc on your back, neck, shoulders and knees. As you spend more time outdoors to tackle your gardening tasks, you want to be sure they don’t lead to physical discomfort. With the recent warmer weather, we have had quite a few patients commenting on feeling sore post gardening. At Herron Family Chiropractic, we want to help you enjoy gardening without the pain.
Maintain Proper Posture
Keeping a correct posture is essential for avoiding pain while gardening. Whether you’re seeding, pulling weeds, or trimming branches, always aim to keep your spine straight and your shoulders relaxed. It’s important to avoid bending from the waist or twisting your body too much. That’s because these movements can lead to back and neck strain. Instead, use your core muscles, bend your knees, and keep your weight balanced, reducing the pressure on your joints.
Incorporate Strength Training
Before digging into your garden, prepare your body with targeted strengthening exercises. Incorporate moves like squats, lunges, and rows into your daily routine to build the muscles most used in gardening. Strengthening your core, legs, and arms will boost your endurance and lower the risk of injury, making your gardening sessions more enjoyable.
Remember to Take Breaks
Gardening can be so engaging that it’s easy to overdo it without realizing it. Make it a practice to take regular breaks. Set a timer to remind you to stop for a short rest every 20-30 minutes. Use this time to stretch, drink water, go to your chiropractic appointment, or simply to enjoy the scenery of your garden. These regular pauses help prevent exhaustion and muscle fatigue, allowing you to garden more efficiently and comfortably.
Stretch to Enhance Flexibility
Integrate some stretching into your gardening routine to enhance your flexibility and prevent stiffness. Prioritize stretching your back, shoulders, arms, and legs to ease tension and improve your overall range of motion. Perform stretches like shoulder shrugs, forward bends, and quad stretches before, during, and after gardening to maintain flexibility and reduce the risk of discomfort. At your next appointment, feel free to ask Dr. Amy or Dr. Peter to show you specific stretches that will best fit your personal needs!
Get Adjusted!
Feeling stiff or sore after gardening? Contact Herron Family Chiropractic today to book an appointment for chiropractic care. We want to help you enjoy the season and stay active, and pain-free!