Physical Therapy For Gardeners

By Deborah Holmes, PT

Spring and summer can be a favorite time of year for many as the temperatures begin to increase and we are inspired to dig around in our yards and gardens. This time of year can also bring on new physical pains. Gardening is a physical activity that can challenge different muscle groups that may have been hibernating over the winter. A common complaint associated with gardening may be lower back pain.

Low back pain is an international health problem with enormous economic and social costs. In America alone, the treatment cost of back pain is estimated to be $86 billion per year or 9% of the country's total health expenditure. Your spine bears the brunt of bending, stooping, sitting and worst of all, lifting. The search for new ways to manage this old problem is critical in order to improve the health and quality of life of individuals who struggle with this condition.

Common gardening tasks, such as digging, planting, weeding, mulching and raking can cause stress and strain on muscles and joints. The shoulders, back, neck and knees are prime targets. Following these tips can help you minimize the risk of injury

Warm up before you begin. Get your heart rate up by taking a 10-minute walk followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.

Don't over do it. Be mindful of how the body feels. If you experience an aching back or neck, slow down and stretch or stop and switch to a different task.

Use a garden cart or wheelbarrow to move tools and heavy planting materials. Don't kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel use knee pads or a pillow to absorb some of the pressure.

Change positions frequently to avoid stiffness or cramping.

Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.

End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.

Physical therapists are highly-educated, licensed health care professionals who can help patients reduce pain, improve or restore mobility without expensive surgery or the side effects of medications.