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Reduce Back Pain

Spring is here and it’s time to plant your garden, but you’re thinking…
"How can I plant my garden with my low back pain?"

By Dina Paschalides, PT, DPT

Many of us use poor body mechanics with our daily activities such as poor sitting postures, poor standing postures, and poor work postures. Gardening can also provoke increased low back pain if proper body mechanics are not used. We often hear of those presenting with low back pain that they felt an increase in pain when trying to lift something, carrying a heavy load, or bending over to pick something up or put something down. While these all may seem a little frightening at first, there are exercises that you can do and proper body mechanics that you can use to help prevent the onset of low back pain while gardening.

Moving heavy objects:

  • Assess the weight of the object you want to move.
    • If the object is too heavy for you alone to handle, wait for assistance
  • What will you do with the item? Where will you bring it?
    • Clear the area and any obstacles out of the way
    • Eliminate the possibility of tripping over an object while moving objects
  • Safely lift the object
    • Get close to the item you will be lifting
    • Face the object with hips squared to the object (avoid twisting)
    • Keep feet shoulder width apart
  • This will help maintain balance and stability when lifting
    • Bend from your knees and hips into a squat position
    • rab a firm hold of the object, preferably from the sides or bottom
    • Keep the object close to your body and stand up using your legs
    • Be sure to keep your back straight when lifting
  • Safely putting down an object
    • Keeping the object close to your body, bend from your hips and knees to place the object safely down on the desired surface
Planting herbs or flowers?
  • Bending over for a prolonged period of time places a lot of strain on the back and can lead to over use of the back extensors and/or excessive stretching of the back muscles and ligaments
  • Use a kneeling stool which allows you to get close to the ground without putting excessive strain on your back
  • Certain kneeling stools will also come with handles of which can assist you with standing
  • If you can’t get low to the ground to plant
    • Use tools with long handle extensions to limit the need to bend over
Shoveling?
  • Use lightweight tools
    • Certain tools are made of wood while others are made with different metals which are lighter in weight
  • Use ergonomic tools that include handles midway through the handle
    • Decreases the workload needed to lift soil










Exercises for improving your back pain: Chair squats

Begin by sitting in the chair. Lean slightly forward and stand up from the chair. Try not to favor one side or use your hands to help you.

Standing Back Extensions

Standing, place hands on low back and lean backwards. Hold for 5 seconds and return to neutral position. Repeat 10 times. If you experience back pain or any pain in your legs during this exercise, discontinue its use.

Quad Rocking / Childs Pose Exercise

Begin on your hands knees. Keeping your hands in one place, lean backwards so that your bottom can rest of your feet. Hold this position for 10 seconds and return back to starting position. Repeat 10 times. A comfortable stretch should be felt in your lower back with no pain or discomfort in your legs.
If you experience back pain or any pain in your legs during this exercise, discontinue its use.

Prone Press Ups

Lying face down on a flat surface, place your hands flat on the surface below your shoulders and push your chest up. Be sure to keep your hips down. Hold this position for 10 seconds, repeat 10 times. If you experience back pain or any pain in your legs during this exercise, discontinue its use.

Abdominal Bracing

Strengthening your transverse abdominus will act like a corset, giving you increased trunk control. Begin lying down on your back; draw in your stomach as if you’re trying to zipper a tight pair of pants. Hold for 10 seconds, Repeat 10 times. This exercise should be performed at all times when performing lifting activities.

**All exercises should be performed with caution! If any exercise increases your pain or symptoms, stop exercises immediately and contact your physical therapist!**