3 Ways to Wake Up Without a Stiff Back After Gardening
There is nothing quite like getting back into the garden after a long winter. It’s great for the mind and gets us moving in the fresh air. However, gardening also requires our bodies to do things we haven’t done in months: repetitive bending, twisting, and holding awkward positions.
If you aren’t careful, a Saturday in the garden can lead to a Sunday on the couch with a heating pad. Here is how to keep your spine happy while you make your yard look great.
Why Gardening Bothers Your Back
When you weed or plant, you often spend long periods leaning forward. In the clinic, we call this sustained flexion. When your spine is bent forward for too long, the muscles in your lower back become overstretched and fatigued, and the pressure on your spinal discs increases. When you finally go to stand up, everything feels locked, tight, and inflamed.
Interactive: Spine-Safe Yard Work Checklist
Check these off to build your mental habit before you head outside this weekend!
Stretch of the Month: The Standing Extension
Stand up straight and place your hands on your lower back (fingers pointing down). Gently push your hips forward while leaning your shoulders back. Hold for 3 seconds, then return to standing. Repeat 5 times.
This directly reverses the forward-bending posture of gardening, giving your discs a break and resetting your muscles!
When to Seek Care
A little muscle soreness the next day is completely normal. However, if you experience pain that shoots down your leg, numbness, or a sharp lower back catch that doesn’t improve after 48 hours, it’s time to give the clinic a call so we can check it out.
Have questions about these stretches?
We’re here to help you move safely during your weekend projects. Feel free to ask at your next visit!
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