Newsletters: May 2002

NOTE: I am available for presentations, talks and/or workshops on a variety of topics suitable for any size group. Please contact the office for more info and/or to make arrangements
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GARDENING AND YOUR BACK

Do the "scissors" when you rake: Stand with your right leg forward and your left leg back while you rake. Switch every few minutes. This will keep you from bending and twisting your way into a sore back.

Change hands frequently: Changing hands, when raking and hoeing prevents muscle strain on one side of the body. Try to stand as straight as possible with your head upright.

Use long-handled tools: Long-handled tools let you avoid bending forward and sideways as you work which can cause you to strain your neck or lower back.

Lift properly: Face the object you plan to lift, bend your knees, and draw the load close to your body. Use the muscle power of your legs to lift. Don't lift heavy objects above your waist.

Kneel to weed and plant: Constant bending and squatting can put strain on your back, neck and leg muscles. You can buy special kneepads and mats that make kneeling on the ground more comfortable.

Hydrate and stretch: And finally, like all good athletes, drink plenty of fluids throughout your workday. Cool down at the end of your garden workout by doing some stretches or take a short walk around the block.

BACK-SMART LIFTING AND GARDENING TIPS

To ensure that your body is in shape and ready for all of those warm weather activities, the following tips can reduce your chance of an injury while tending to your garden:

• Get a spinal check-up early in the season and consider regular maintenance during the gardening season to help prevent pain and/or injury.
  
  
• Warm-up your muscles before working in the garden. Limber up with stretching exercises, or take a short 10-15 minute walk around the block.
  
  
• Avoid prolonged bending, pushing and pulling while raking and hoeing, which can strain shoulders or the lower back. Pause after three to five minutes and stretch.
  
  
• When using a hedge trimmer, keep your back straight and arms close to the body. Use short strokes to avoid upper arm and neck strain. Rest every 3 to 5 minutes and stretch.
  
  
• When lifting heavy objects make sure the load is balanced before you try to lift it. Lift cautiously and slowly and avoid quick movements. When moving many objects, stop frequently to change your position and/or grip.
  
  

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Contact the office:
Dr. Larry Smith D.C., B.P.E.
Chiropractor

P.O. Box 307
255 Island Highway
Parksville, British Columbia
Canada V9P 2G5