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THE BRECKINRIDGE HERALD-NEWSWednesday, March 14, 2012 8
By: Katie Critchelow, PTA Elite Physical Therapy &
Fitness
[email protected]
Gardening is my passion. I love to see the trees begin to bud
and fl owers break the ground after the long cold winter. Gardening
is a great way to stay active and pro-vides a calming reward to
those who love it. Many of our patients share this pas-sion for
gardening, but are limited by their activities due to back pain. It
is easy to spend all day in the gar-den, before we realize that we
have “over” worked our body. There are some easy steps that we can
all do to re-duce our risk for back injury.
First devise a plan. After waiting all winter, it is easy to
jump into the garden and try to conquer it all at once. Gardening
can be very physi-
“Weed Out” the cause of back paincal work. Take your time and
make a list of priorities. If you are planning a big project, get
your family and friends involved.
Second, one of the most common causes of back in-jury is
improper lifting. Back injuries frequently occur from lifting heavy
bags of potting soil, mulch, or mov-ing a heavy pot. They can also
occur from poor body mechanics during weeding or planting.
When you need to lift something, keep the follow-ing things in
mind:
•Spread your feet shoulder width apart
•Stand close to the object •Tighten your stomach
muscles and bend your knees•Keep your back upright
and lift with your legs•Avoid bending or twisting
while lifting. Avoid twisting by pivoting your feet.
•Ask for help.Third, try to avoid remain-
ing in the same position for a long period of time. Take
frequent breaks and stretch if needed. If you kneel, use a kneeling
cushion and avoid sitting on your heels. If able, use a small
bench, bucket, or stool to allow you to sit in a comfortable
position while planting or pulling weeds.
Fourth, Use the proper tools. When choosing a gar-dening tool,
pick one with a longer handle to avoid hav-ing to bend forward.
There are many ergonomic tools to choose from these days.
Fifth, modify your garden to fi t your needs. If you have
chronic back pain, you may consider a raised fl ower bed that
prevents excessive bend-ing forward. You may need to decrease the
amount of gardening chores by reduc-ing the size of your garden or
using weed barriers with
mulch to decrease the weed-ing chores.
If you fi nd that you have still managed to overwork your back
after a long day in the garden, reward yourself with a hot bath or
shower to ease those aching muscles. Your physical therapist can
recommend stretching exer-cises for your low back and legs. If your
back pain won’t go away with heat or stretch-ing, contact your
physician and see if physical therapy can help you get back into
the garden.
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Your 1st Choice for Exceptional, Personalized Physical Therapy
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Physical Therapy & Fitness
Spotlight on Fitness Member
Irvington Elementary students celebrate Dr. Seuss’ birthdayMrs.
Laura Rhodes’ kindergarten class at Irvington Elementary School
recently cel-ebrated Dr. Seuss’ birthday.
Matthew Montgomery eating Green Eggs and Ham.
RIGHT—Davonte Newby enjoying his cupcake.
Will McCormack, Morgan Haney, and Kyllie Severs discovering
oobleck. The students made their own hats. Pictured are, back row
from left, Briley Smith, Di-ana Cox, Dalton Barger, Mikey Mudd,
Kyllie Severs, Elliot Tapp; middle row from left, Elizabeth
Burnett, Emma Bloomfield, Cayden Holzknecht, Will McCormack,
Nicholas Williams, Noah Allen; front row from left, Tara Miller,
Morgan Haney, Hannah Avery, and Ryan Smith.
Diana Cox is getting ready to enjoy a Cat in the Hat cupcake.
The students were served cupcakes (made for them by Sylvia
Norton.)
