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Low back pain will strike up to 90% of all adults at some time during their lives.  Dr. Armani can help -- make an appointment today and experience relief!

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Helpful Hints for the Chiropractic-Conscious Gardener

Staying Healthy While Growing Your Healthy Garden

With summertime activity in full swing, it's easy to spot a neighbor uncomfortably hunched over in their garden. But how easy is it to find a gardener who is kneeling on knee pads pulling weeds, or doing gardening warm-ups in their front yard?

According to the National Gardening Association, there are about 40 million U.S. households that garden. A hobby for many people, gardening can also be an intense exercise routine, using all of the major muscle groups in the human body. Legs, buttocks, stomach, arms, shoulders, neck, and back all get a workout. And, like any exercise, gardening requires stretching as a warm-up and using proper form while shoveling, raking, digging, lifting, or pulling weeds.

David Stude, MS, DC, an associate professor at Northwestern College of Chiropractic, has suggestions for getting the most out of your gardening-exercise experience:

  • Beginning with buying and preparing the soil, choose smaller, lighter bags and lift with bent knees and a straight back. Use a rear-tine tiller on the soil to take the strain off your back muscles, or have someone till for you if you are not normally physically active;
  • Do not stay in a bent-over position too long. Stand up, stretch and walk around every 10 minutes;
  • Use knee pads for kneeling position;
  • Kneel down instead of bending over for prolonged periods
  • Use a lightweight, long-handled shovel or spade to reduce back strain;
  • Finally, as with all exercise, drink plenty of water to prevent dehydration.

According to Dr. Stude, "As we become older, we naturally try to conserve energy and do not want to use our muscles. But, if the muscles are not used, they become weak and are more prone to be strained." Gardeners in the Midwest especially may tend to rush too quickly into gardening after a long winter, which leads to achy muscles or even injuries.

Exercise needs to be a year-round, regular activity that always includes plenty of stretching. Dr. Stude strongly urges people to "take a proactive choice and exercise more often. Gardening properly and safely will help muscles grow stronger." Not only will your muscles gain strength, you will burn calories as well ­ up to 300 calories per hour of gardening.

When it comes down to it, gardening is good for us. Keeping with the tips mentioned will help to make your gardening hobby become more enjoyable. And besides, what other exercise pays off with fresh flowers and vegetables to enjoy throughout the summer?