APRIL SHOWERS BRING MAY FLOWERS

This year, with all the rain and cold weather of April, May is looking like a beautiful month to be outdoors! Flowers and gardens are in full bloom. Are you ready to do your gardening? Although gardening may sound easy, relaxing, and fun, it comes with it's share of difficulty and can be a major cause of spring back pain! With gardening comes bending over, pulling weeds, raking, relaying mulch, etc. These activities put our backs in a very compromising position for hours on end! Learn how to enjoy your garden and flowers without it being a pain in the neck....literally.

1. Warm up your body. Gardening may not be a sport, but it certainly uses plenty of muscles to get the job done. Try simple repetitions of standing back extensions by placing your hands on the back of your pelvis and doing slow arches in your back. Repeat about 10 times. Next perform trunk twists to warm up the obliques (side abdomen muscles). Standing in a star positive with hands and legs spread apart, rotate side to side 10 times allowing full range of motion. Lastly, warm up with side bends. Standing with feet apart, reach one arm up and over your head and bend to the side, bracing yourself with the other arm on your hip, repeat 10 times with a few second hold on each side. 

2. Take your time to enjoy the outdoors. No need to go warp speed to get everything done in one weekend. Pace yourself with the hours and work schedule your body can handle. Overuse of muscles can lead to poor posture and pain. 

3. Use ergonomic tools. Instead of using a small shovel to dig while on your knees and bending forward, try a bigger shovel with a long handle while standing. Dig small amounts so you are not lifting much dirt to carry. Wheel barrels for mulch and plants are a great tool for carrying large loads.

4. If you are getting pain during gardening, do not push through it! Muscle burn is different than pain from injury. If you are experiencing pain, take a break. Pain is your bodies alarm system that something is not right. After a break if the pain returns, discontinue gardening and try another day and repeat the stretches above.

5. Utilize a small stool or seat. A good gardening seat can help with your posture as you work and provide support to your lower spine. If you can utilize one with a kneeling pad and one you can sit back onto, even better! A kneeling pad will prevent excess pressure on your knee joints and patella, which can irritate prior injuries or arthritis.

6. Keep hydrated. Working out in the hot sun causes you to sweat and push out electrolytes that keep you hydrated. It's important to keep hydrated while outdoors in a warm environment. Dehydration can cause more muscle contraction, spasm, and increased pain. Take a bottle of water out with you to do your work.

7. Bend from your hips not your back. If you are bending forward, try to keep your back straight and bend at your pelvis and hip joints. Keep your belly button tight and tucked back towards your spine to naturally brace your low back. Avoid over arching your back to bend. This movement is associated with poor posture and you are more vulnerable to disc, joint, and muscle injury.  

For more information on pain relief options, please contact Dr. Misty Kosciusko at New Horizon Chiropractic & Wellness (401) 683-6430 or visit us at www.newhorizonchiro.com