With the warmer weather making it easier for many plants to grow, summertime is an excellent time for gardening. I have a lot of clients complaining about their back pain as a result from their gardening. So here are a couple of pointers for correct postures to help prevent back pain while gardening:
1. Standing while bending over your garden:
Wrong way: Hunching your upper back while bending over stresses your ligaments and muscles in your upper back, as well as your discs.
Right Way: Keeping your back straight while hinging at your hips avoids stressing your back’s muscles, discs and ligaments. In this position, you want to keep your butt out while aligning your neck with your back. Start to bend at the knees when you hinge to about your knee level. At this point, you should be in a squatting position. Put your hands on your thighs to support your weight. You should alternate your hands, with one working in the garden and the other supporting your weight. If you are working with both hands at the same time, I strongly advise taking frequent breaks since your weight is not being supported by your hands. Not taking frequent breaks would put more stress on your back.
2. Kneeling in Garden:
When you are kneeling, try to get as close to your work area as possible to avoid reaching. Reaching results in more stress on the back. Just like in the other position, you want to hinge at your hips while keeping your back straight and your butt out. Put your hand on your thigh to support your weight, Again, alternate your hands, with one working and the other supporting your weight. When you are working with both hands simultaneously, take frequent breaks.
I hope you found these tips insightful. Use these tips to garden without the risk of back pain!