For all the Gardeners here ...Good Advice | Arthritis Information
To all my gardening friends THURSDAY, May 19 (HealthDay News) -- If you're planning on digging up your
garden or taking to the playing fields this summer, make sure you start slow,
take breaks and stretch.
Experts caution that jumping into new activities too quickly after a long
winter's rest can lead to back pain.
"When it comes to gardening and back pain, your body may need a few weeks
after the long winter to become accustomed again to the physical stresses of
gardening, such as squatting, twisting, lifting and digging," said Dr. David
Wang, a specialist in physical medicine and rehabilitation at The Kaplan Center
for Integrative Medicine in McLean, Va., in a news release.
More than 80 percent of people will experience lower back pain at some point
during their lives, according to Wang. Fortunately, he added, preventative
measures can lower the risk of back pain, including:
Take it slow. Do not attempt too much right away. Try to split large
projects into several smaller ones, and take time to build stamina.
Warm up. Before you jump into a sport or activity, begin with 10 to
20 repetitions of gentle exercises such as standing hip circles, toe touches,
back bends and leg lifts.
Consider body position. When lifting heavy objects, use your legs and
preserve your back. You can do this by keeping the item close to your body, and
squatting to keep your back as vertical as possible.
Take breaks. Avoid overexerting your muscles. Rest and change your
position every 15 minutes or so, especially if you are kneeling, squatting or
sitting in a bent or twisted position.
Use proper equipment. When possible, use long-handled gardening tools
to minimize the amount of back bending you need to do. The proper sporting
equipment is also essential to protecting your back.
Stretch. After physical activity, hold stretches for 30 seconds to
gradually improve your flexibility and reduce injury risk.
Several weeks before a new sports season begins, Wang added that athletes can
also work with a physical therapist or personal trainer to condition their
bodies and prevent back strain.
Although most cases of back pain resolve on their own, Wang warned there are
certain situations where people should consult a doctor, including situations in
which:
Pain gets progressively worse or lasts longer than three weeks.
Back pain is accompanied by problems with your balance, bladder or bowel
function.
Back pain is accompanied by leg pain, numbness or weakness.http://consumer.healthday.com/Article.asp?AID=653019
good stuff!!Welcome back Snow! I myself, have come and gone a few times when the going got rough. For now, all is calm and the board is doing what it's suppose to do...provide information and support. Glad to have you back!
Copyright ArthritisInsight.com