As temperatures begin to rise and flowers begin to bloom, you may find yourself drawn to start or tend to your garden. Utah springs and summers offer the perfect opportunity to get outside and begin planting beautiful flowers, lush foliage, and fruits and vegetables. But, even the most seasoned gardeners may find themselves dealing with hip and back strain during this activity.
While you may enjoy your time in the garden, it isn’t always the kindest to your body. From heavy lifting to hunching and digging, hip and back strain isn’t all that uncommon. Thankfully, there are a few easy adjustments you can make to your standard gardening routine that can help you avoid this discomfort and ensure your enjoyment all season long.
Why Spring Gardening Can Trigger Hip and Back Strain and Pain
When the snow begins to melt and temperatures rise, you may find yourself heading out to the garden to see how it fared through the winter weather. Even the most well-kept gardens tend to need a bit of TLC before you can begin planting and rearranging. However, this sudden change in physical activity can be the cause of your hip and back strain.
Your prolonged crouching, bending, and heavy lifting, as well as hunched posture, put excessive strain on the muscles in your spine and hips. This strain is especially common if you’re building out a new garden in your backyard. Additionally, choosing improper gardening tools can exacerbate the problem.
While you may experience increased hip and back strain during the peak of gardening season, it doesn’t have to be this way. There are several incredible and easy changes you can make to your gardening routine and everyday activity to ensure you’re ready for Utah’s upcoming gardening season.
Proper Lifting Techniques to Protect Your Spine in the Garden
A lot of gardeners will experience sudden, unexpected hip and back strain after lifting heavy pots, moving plants, and emptying out large bags of soil. For many, the common cause of discomfort is improper lifting. While it can be easy to quickly grab something and utilize your back muscles to lift it, this can lead to excessive strain and injuries.
If you want to avoid this discomfort, it is important that you learn proper lifting techniques. To ensure you are properly lifting heavy objects, try the following techniques:
- Bend at the knees, not at the waist
- Keep objects close to your body to reduce strain
- Engage your core, especially when lifting
- Avoid twisting when lifting or carrying, and instead shift or turn completely
- Test the weight by nudging the item with your foot before lifting
- Consider using support tools like wheelbarrows or garden carts
While it can be tough to incorporate this into your routine at first, it will pay off over time.
Ergonomic Gardening Tools That Reduce Strain and Fatigue
The right tools can make a significant difference in preventing strain while gardening. Ergonomic tools are specifically designed to work with your body’s natural mechanics, reducing the stress placed on your joints, back, and hands. Look for tools with features like padded handles, which reduce grip force and prevent repetitive stress injuries in the hands and wrists.
Long-handled tools, such as trowels and cultivators, allow you to work from a standing position, minimizing the need for constant bending and crouching that can lead to lower back strain. Additionally, consider using lightweight tools made from materials like aluminum. Less weight means less effort is required for lifting and maneuvering, further reducing overall strain.
A kneeling pad or garden stool is also essential for maintaining a better posture, keeping your back straight and alleviating pressure on your knees and hips. Investing in these items is an investment in your comfort and longevity as a gardener. Whether you’ve dealt with these problems in the past or want to avoid them altogether, these tools are essential.
Best Stretches to Loosen Your Hips and Back Before and After Gardening
One of the best things you can do to prevent hip and back strain is by stretching before and after heading into the garden. But what stretches are best for alleviating and preventing this common gardening discomfort? Consider incorporating the following stretches into your routine to address this strain.
Dynamic (active, controlled) stretching beforehand:
- Standing Back Extensions
- Hip Hinges
- Side Body Stretches
- Cat-Cow Stretches
Static (slow, full extension) stretching afterward:
- Half-Kneeling Hip Flexor Stretches
- Standing Quad Stretches
- Lying Knee-to-Chest Twist
- Figure-4 Stretch
If you find that your everyday stretches are struggling to address your hip and back pain, it may be time to turn to a chiropractor for support. With their comprehensive physical examination, they can identify the root cause of your discomfort. From there, their care will help you get back on the road to enjoying gardening.
Smart Gardening Habits to Prevent Injury All Season Long
As mentioned above, the best way to prevent hip and back strain and injuries is by stretching and warming up your body. However, this isn’t the only thing you can do to protect your body while spending time in the garden. Whether you’re a seasoned gardener or new to the trade, consider the following to reduce your risk of developing injuries:
- Protect your knees and back by kneeling on a cushioned pad or using a kneeling bench instead of squatting or hunching.
- Remember to lift with your knees instead of relying on your back muscles when picking up heavy bags of soil, pots, and new plants.
- Avoid tight, repetitive grips and switch tasks every 20 minutes to engage different muscle groups and avoid overuse injuries.
- Schedule regular appointments with your chiropractor to ensure you catch minor injuries before they lead to chronic pain.
Turn to Muscle & Joint for Comprehensive Hip and Back Strain Treatment
Our team at Muscle & Joint Chiropractic knows just how important it is for Utah residents to get some time outdoors. Utah’s warm weather can be fleeting, and you don’t want to miss out on a single day outside due to unshakeable hip and back strain. When you partner with our team, you can trust us to create a custom treatment plan that adequately addresses this strain, ensuring you get to enjoy every second of good spring and summer weather.
If you would like to schedule an appointment with our team to address hip and back strain, contact us today.