Spring time is a great time to get outside and enjoy the longer daylight and warmer weather. But many of us get going too strong, too fast. Especially if we are the gardeners of the household. That’s why you need to know these 5-tips to avoid back pain this Spring.
If you’re at all like me, you love the thought of fresh tomatoes and lettuce on a sandwich. My personal favorite is a BLT (add the bacon for me!). Or maybe your one that prefers the BALT (Bacon, avocado, lettuce and tomato). But either way, the sandwich can be great, but the combination of BLT can be very painful…
BLT’s and Back Pain
Now, in case you haven’t caught on, I’m not talking about the BLT sandwich causing back pain. I’m now talking about a tricky combination of movement that can lead to a strain of your back muscles. Unfortunately, this combination of movements happens all the time, and we rarely pay any attention to it…until it’s too late.
The tricky combination of movements I’m speaking of is Bending, Lifting, and Twisting…BLT!
…and I bet you do it many more times than you imagine.
In isolation, these movements aren’t that risky, but when combined, they put increased stress on your back muscles, joints, and discs. This increased stress can lead to early fatigue, and then being more vulnerable to pain and injury.
Planting and Back Pain
Whether you are planting vegetables or flowers, you are likely going to have to bend, lift, and twist at some point. It doesn’t matter if you are planting in the ground, a raised bed, or in pots. All three have there challenges.
Ground planting requires using long levers like shovels to lift dirt. In turn, there is lots of bending, lifting and twisting to move that dirt at the far end of a shovel. Then more bending to place your plant into the ground.
Raised beds aren’t much different than ground planting, but you might not need to bend as far forward. The lifting and twisting are still a problem.
Planting in pots seems the best alternative, right? Afterall, you can move the pots to a table and work standing upright. Viola, no more BLT’s. Not so fast… Are you keeping the potted plant on that table for the duration of the Spring and summer? If not, you’ll have to lift those planted pots from the table, carry them to the new location, then set them down. Again, lots of opportunity for bending, lifting, and twisting.
Mulching and Back Pain
Putting in a new layer of mulch really makes the gardens look great, and makes those beautiful flowers stand out! But putting that mulch out is a lot of work and requires gobs of bending, lifting and twisting. If you like to order the bulk mulch delivery, then you likely already have experienced some back pain after all the pitchfork and shovel work to get the mulch into a wheel barrow. Then there’s the lifting of the wheel barrow, walking on uneven terrain, tipping the mulch out of the wheel barrow, and then bending to smooth the mulch evenly.
Too much risk with BLT’s!
Weeding and Back Pain
If you’re even a little like me, you can grow weeds better than flowers or vegetables! Whether you have a few weeds or a bumper crop of them, you will end up down on the ground bending, reaching and pulling in some odd positions.
And did you ever notice that weeds seem to have roots that attach to the Earth’s core? You pull and pull, and the only thing that goes out is your back? Raise your hand if you have been there and done that.
5-Tips to Avoid Back Pain this Spring
Although no one can prevent every injury or pain, and no single tip or trick will preclude you from all risk, the following 5-tips are a great place to start in your effort to remain active.
Work at waist level when you are able. If you need to work at ground level, use a kneeling pad and keep both knees and one hand in contact with the ground. These avoid loading your back muscles in the bent forward position for long times.
Keep loads lighter. Consider plastic pots in place of ceramic. Many are textured and colored to resemble ceramic pots. If your favorite pot is a heavy, ceramic pot, consider planting that pot when it is already in the location you want it to stay. That way you’re not lifting a heavy pot that is made heavier still with the plant and dirt in it.
Consider bagged mulch and use a wheel barrow to move the bags. You might think that the big pile of mulch dropped in front of your house is better, but consider the number of BLT’s you have to do to load the wheel barrow. Add that to the BLT’s associated with spreading the much and you can see that there are a lot of chances for irritation of your back.
Do shorter bouts of yard and garden work. Let’s face it…the work will still be there if you stop to take a rest. So stop a little more frequently, or better yet, plan to only do short bouts of yard work at a time. For instance, if it will take 8-hours to do all your gardening, why not spread it out over 4-days of 2-hours each. Your garden is still looking great in a week, but you can stand up without pain at the end of each day..and the following mornings as well!
Consider paying for some help. Children, grandchildren, neighbors, and friends will likely help chip in for doing some of the “grunt” work. And you can “pay” them with pizza, a gift card, or even just good, old-fashioned cash. “But that costs a lot more,” you might argue. Consider the cost of your the time and inconvenience of putting up with back pain, and heaven forbid you need help from physical therapy…think of the copays! Give your grandchild $20 is most likely cheaper than a single copay for therapy.
Back Pain Doesn’t Have to Get You This Spring
A little planning of your activities, and a little patience in getting things done around the yard and gardens, can go a long way in avoiding back pain this Spring. Remember, avoid the combination of BLT, especially when lifting a moderate to heavy load!
In summary, work at waist level when you are able to, keep your loads lighter, consider bags of mulch and use a wheel barrow, keep your work times shorter, and get some help for the heavy work.
Hopefully these tips will help you to stay pain and injury-free as you make your gardens look beautiful. Unfortunately, you sometimes run into a problem with your back in spite of doing everything correctly. In that case, call Lifestrength so we can help we can help you get back up and moving.
Wishing you a bumper crop of flowers and vegetables this year!
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2 Responses
Just as an encouragement – I read the article the day before I was moving mulch in the garden. I remembered the BLT dangers and, despite my desire to get it done quickly, took the extra time to use my core and protect my back. No back pain and a beautiful garden! Thanks so much!
Glad the tips helped you stay healthy and active in the garden!