Oh My Aching Back!!!

If your at all like me your "gardening muscles" have had a few weeks off duty.
There is nothing that can ruin your enjoyment of gardening more than that of a sore back
These few simple stretching warm-up excercises' really help.
I got these out of our local newspaper a couple years ago....I'm sure there are LOTS of variations and additional ones that can be done, but I found these work pretty good for me.


BACK CARE TIPS FOR GARDENERS


Back Care Tips For Gardeners
• eliminate bending whenever possible
• spend only short periods at the activity
• alternate heavier tasks (shoveling) with less physically demanding activities
• prepare with warm up exercises
• use correct lifting principles
• have a simple garden plan with low maintenance plants
• streamline your gardening


Pre-Gardening Warm Up Exercises

As with any form of physical exercise, cold muscles can be strained when gardening.
To prevent back pain while gardening, prepare with warm-up exercises:

• shoulder rolls - rotate shoulders together, forwards, then backwards

• high step marching - march on the spot, swinging arms across chest

• single knee curls - lying flat on back, curl knees up towards chest & hold

• wall squats - leaning against a wall, lower body by bending knees & hold

• dynamic abdominal bracing - with hands on waist, tighten tummy muscles & hold


Note


Repeat each exercise 5 times & hold for 10 seconds. Repeat once an hour during long gardening sessions and projects.

Sure wish you had posted this last week. lol

The weather has been beautiful out here lately and I've been working in the garden alot....oh my aching back.

Thanks for the tips,
Donna

I'm trying to get DH to do all the heavy work :))

But I'll be nice and save the list for him. LOL. (Really good advice though)!

i clipped and raked and burnt yesterday-it was 34 out! Then came in and took a nice hot jacuzzi bath! :)

Yikes, if I did all that............there wouldn't be nothing left to work in the garden.......I just go slow and easy at first, in little spurts!!

"eyes"

You've addressed something most of us probably don't think to do. Thanks!

Well take the info and use it if it helps. I know something as simple as stretching can really help keep the kinks from forming ..... you know those kinks we're always trying to 'work out' later. :-)

Good advice for any kind of physical activity. The hot tub sounds real good too. ahhhhhh..........

Oh hot tubs are truly awesome! When we got ours a few years ago I thought "Oh how stupid to spend this much money on something we'll only use now and than"
Boy was I wrong....it's the nicest thing we've ever done for ourselves. :-)

That's our plan, long-term...

1. Fenced-in yard
2. Patio enclosure
3. Hottub

Oooooooooheeee.

Good plan! Took us two years to get the fences built, privacy enclosure around hot tub...oh and plants :-)
Heaven :P

The list is a good reminder. I'll print it out and try to remember to do at least some of them. Like 'eyes' if I do all of that I'll have to go take a rest before doing any yardening tho.

Hot tubs sound so nice. Out here I probably wouldn't worry about a privacy fence and we would never go totally undressed anyway. Our problem would be getting in and out of the tub. My hubby has trouble just getting his feet up and over the edge of the standard bathtub. Has to hold onto something even then and sit on a lawn chair for his shower. And I'm the only one who would use it. He is terrified of water over an inch deep. I hate to think what the utility bills would be like to keep all that water hot. But a nice long soak sure sounds inviting. Haven't even done that in the tub for a L-O-N-G time.

I dont have a big hot tub just a big jacuzzi bath with 8 wonderful jet and the one in the back of the tub is up high for neck and shoulder-wonderful!!! :)

They are great aren't they. Can't get moving without my jacuzzi bath!

Judith

Though I rarely used it, I miss our tub. We replaced it with a double shower with seats. My mother-in-law's apartment (in our basement) only had room for a single shower, and she didn't want a tub, anyway. Now I think a hot soak sounds marvelous!

IM BEAT-BEEN IN THE GARDEN ALL DAY WAS 63 AND OH DID I WORK MY BUNS OFF-OH SHOOT THEY'RE STILL THERE! ;)
There i got my finger over to the cap button im soo tired!
it was a great day but Im going to drop!

Peace Out! :)

My aching back is still aching from last Sunday. :-(

I do this to myself EVERY spring. But I'll be out again this weekend for more self punishment and eventually I'll be back in shape! :)

Between top dressingthe garden and digging it in....and the bending over to move the big containers, every which way, but loose, then taking a break....not for too long though, for fear one's body will seize in that resting postition.......it's the getting back up and out there that gets me every time...Now, comes the end of the day, and I can't stop thinking about the next day and the plans!!!!!!!!!! It' a good hurt though! But, you are right, the hot tub is the end all, be all...........happy gdning! Elaine

If you haven't tried those
stick on strips for muscle pain.
they work great and last all day.
we were clearing trees and
thats when I discovered those
wonderful strips, and no odor
like bengay, the girls at
work appreciated that....lol