As spring blossoms, many of us are eager to get outside and dig into our gardens. While gardening is a rewarding and therapeutic activity, it can take a toll on your back if you’re not careful. At Village Family Clinic, we care about your spinal health year-round, so here are some essential chiropractic tips to help you protect your back while enjoying your time in the garden.
1. Warm Up First
Before you grab your gloves and trowel, take a few minutes to stretch. A gentle warm-up helps loosen tight muscles and increases blood flow, which reduces the risk of strains.
Try This:
- Neck rolls
- Shoulder shrugs
- Standing side bends
- Gentle toe touches
2. Use Proper Lifting Techniques
Heavy pots, soil bags, and tools can easily strain your lower back if lifted improperly.
Chiropractor-approved tip: Bend at your knees, not your waist. Keep the object close to your body and use your legs to lift. Avoid twisting your spine when turning—pivot with your feet instead.
3. Take Frequent Breaks
Gardening often involves repetitive motions like digging, planting, and weeding. Set a timer to take a break every 20–30 minutes to stretch and change positions.
4. Use the Right Tools
Invest in tools with long handles or ergonomic designs to avoid unnecessary bending or hunching. Kneeling pads or a small bench can make tasks like planting or weeding easier on your joints.
5. Mind Your Posture
Be mindful of your spine alignment, especially when kneeling or reaching. Keeping your back as straight as possible while working close to the ground helps minimize stress on your lumbar spine.
6. Stay Hydrated
Dehydration can cause muscles to tighten, making you more prone to injury. Keep water nearby, especially on warmer spring days.
7. Listen to Your Body
Don’t push through pain. If you start feeling sore or stiff, stop and rest. Persistent pain may be a sign of spinal misalignment or muscle strain that needs professional attention.
Need a Tune-Up After Gardening?
Even with proper precautions, spring gardening can still leave your body feeling worn. If you experience back discomfort, stiffness, or just want to maintain your spinal health, the team at Village Family Clinic is here to help.
Call us today or book an appointment online to schedule your chiropractic check-up and stay active all season long!
