Gardening is an activity that nourishes both the body and soul. The physical act of digging, planting, and weeding improves cardiovascular health. Also, tending to plants can reduce stress and alleviate anxiety.
It’s no wonder that gardens are thriving in Denver. Denver7 reports that gardeners are filling up their yards with planters and pots with flowering annuals.
As amazing as gardening is, back pain accompanies this beloved hobby. So, how do you manage the pain that comes after gardening? Spinal decompression in Denver is a good solution, and it’s not the only one.
Here, we’ll share a few tips that can help you manage the discomfort, so you can keep doing what you love.
#1 Warm Up Before You Start
Think gardening is a casual household chore? You’re wrong. This popular outdoor activity is a form of exercise.
CNN explains that gardening engages all the muscle groups, such as the legs, shoulders, arms, abdomen, and back. Just as you would never start a brisk run or a weight-training session without preparing your body, gardening requires a warm-up.
A proper warm-up mobilizes and lubricates the joints, making them less susceptible to strain. It also increases blood flow to the muscles, which enhances their pliability and helps prevent cramps, stiffness, and tears.
Start with a brisk 5-minute walk around your yard. This gets your heart rate up and serves as a great time to plan your gardening tasks for the day.
Then, perform a few dynamic movements to wake up the key muscles you will be using.
Shoulder circles are an example. Gently roll your shoulders forward 5 times, then backward 5 times to loosen the joints used for digging and raking. You could also perform leg swings or chair squats. These help lubricate your joints and prepare your muscles and spine for the movements to come.
#2 Practice Good Posture and Body Mechanics
How you move in the garden makes all the difference.
The most common pain-inducing gardening tasks are those performed at ground level. Bending from the waist with a rounded back is a primary cause of back injury. Avoid that at all costs.
For brief bending tasks, you must hinge at the hips, keeping your back straight, similar to the motion of closing a car door with one’s backside.
When tackling lengthy chores like weeding, kneeling puts less stress on your body than bending. The safest method is to place one knee on the ground with the other foot forward, creating a wide, stable base that protects the lower back. It is important to switch sides regularly to distribute the load.
Poor digging posture can increase the mechanical stress on your lower back, leading to back pain. This accelerates wear and tear on your joints.
So, try to maintain a neutral spine, meaning keep the natural, gentle curves of your back. Avoid rounding it to protect your spine from strain.
#3 Try Spinal Decompression
After a day of physical work, bending and lifting can compress the spine and make it stiff. This
This pressure can squeeze the soft, cushion-like discs that sit between each bone. Over time, this can contribute to stiffness and discomfort.
Spinal decompression can gently relieve the pressure that builds up in your spine throughout the day. This generally involves performing gentle movements and stretches that work in the opposite direction of gravity, creating more space between the vertebrae.
Governor’s Park Chiropractic explains that oxygen and nutrients reach your spinal column better when your spine is in its right position.
For some, a brief bar hang works wonders as long as your shoulders and grip strength are up to it. But it’s not one-size-fits-all.
If you’re unsure where to start or have any underlying conditions, it’s best to consult a chiropractor. These experts can assess your spine, recommend safe decompression techniques, and guide you through a plan that works for your body.
In the case of herniated or bulging discs, spinal decompression can help them retract and relieve pressure off them.
Gardening should be a source of joy, not pain. Back pain does not have to be the price of a beautiful garden. You can continue to enjoy your passion for many years if you incorporate these strategies into your routine.
Beyond these strategies, the most important tip is to listen to your body. Pain is not a sign of weakness to be pushed through. It is a critical signal from your body that something needs to change.
When you feel an ache or strain, stop what you are doing. Take a break, stretch gently, or switch to a different task that uses different muscles. After you finish for the day, applying ice to any sore spots can help reduce inflammation and ease discomfort.
In short, invest in your own health and well-being, and the time spent in the garden will become a source of pleasure and vitality, season after season.
