When gardening, cultivate a healthy spine

Spine Care

By Peter Till, DPT, ATC

The clouds have finally parted, the sunshine beckons, and our hearts sink as we look out at weeds as high as an elephant’s eye. Indeed, there is much work to be done in our yards and gardens.

People tend to overdo yard work at this time of year in the best of circumstances, and 2019 is proving to be especially challenging in the Midwest with above-normal precipitation.

Long-delayed tasks requiring our attention include mulching, planting, mowing, and general cleaning up of brush. But doing too much at once can take a toll on your spine. Instead of trying to complete your to-do list in a day, try to break up the tasks to avoid straining or overusing your back.

Here are a few additional tips to help you maintain a healthy spine.

  1. Repetitive movements, such as digging, can damage joints and cause stress to muscles and other structures. Be mindful of posture and avoid excessive bending and twisting. Movements that involve bending forward and rotating at the waist cause the most stress on your spine.
  2. Use proper lifting techniques by using your legs and keeping your spine in a neutral position. Avoid leaning over to pick up objects. Also, when using tools such as a rake or shovel, hold the tool close to your body to keep from leaning forward.
  3. When carrying heavy objects, think symmetrically. For example, instead of carrying a heavy bucket in one hand, carry the bucket with both hands in front of your body, or split the load into two buckets and carry one in each hand.
  4. When gardening or weeding, kneel, squat, or get down on all fours rather than standing and bending down. Sit on a cushion or gardening stool if that is more comfortable.
  5. Gentle stretching before and after yard work may help reduce the side effects of repetitive movement and help you avoid injury.

So get outside and soak in all the aesthetic and emotional benefits that nature provides. And if you cultivate your spine health while sprucing up your garden, you’ll enjoy the results even more.

Peter Till, DPT, ATC, is a physical therapist with Mayfield Brain & Spine.