Gardening Safely Without Pain

Here in Glastonbury Connecticut, we hit record a record high of 102 degrees F. Not the type of weather that you want to be out and about, but still it is the season to be doing outdoor activities such as gardening. Getting out into the sunshine is important for exercise and also to get our required vitamin D. Many patients spend hours getting their flowers and bushes planted. Unfortunately, they don't always give their body the same respect and loving care. Here are some tips you can use to protect your back and body while gardening:

• Pushing or pulling when bent over can cause strain to the shoulders and lower back area. When you can use tools with longer handles, so that you don't have to bend down as mcuh. Raking, digging, or mowing is a lot more ergonomic and comfortable when you use long handled tools.
  
  
• Be careful with lfiting dirt, leaves and mulch. Carry the load close to your body, and use your knees when lifting. Keeping your back straight and knees bent ill help to avoid injuries and lower back pain
  
  
• When raking, hoeing or shoveling, switch your dominant hand. This can prevent prolonged straining on your dominant side which can lead to muscle spams and pain.
  
  
• Don't try to accomplish 1/2 years worth of gardening into one day- pace yourself and give your body a break
  
  
• Drink lots of water while working in the garden. Your garden needs water, and so does your body !
  
  Keep these gardening tips in mind next time you are out gardening. Your garden will be bountiful, because you can get out there day after day. Gardening the right way can prevent unnecessary aches and pains.
  
  
  
  CT Spine and Disc Center is located in central Connecticut- Specializing in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call us at 860-633-8756 to see if you are a candidate for non surgical spinal decompression
  
  
  
  Additional Reading Resources:
  


• Sleep Better and Boost Brain Health with Herbs
  
  
• Chiropractic Care for Lower Back Pain and Neck Pain
  
  
• Heat Vs Cold For Lower Back Pain
  
  
• LumboSacral Lower Back Support Belt
  
  
• What is Non Surgical Spinal Decompression: FAQ's
  
  
• Research about Non Surgical Spinal Decompression

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Back Pain When Sleeping Or After Sleep...

Sometimes when you sleep for an extended period of time in one position it can cause soreness in the back when you wake up. The same thing can happen when in one place for many hours. Here are a few things you can try to get better quality sleep and not wake up with a sore back:

• If you have an extra comforter/sleeping bag, place that under you to change to consistency of your mattresss.Maybe it needs to softer (or straighter). Check your mattress (is there a bow or a dip in there? ). Recently I had a patient who had an issue with her bed and it caused a lot of lower back pain.
  
  
  
• Use a different neck pillow- try to choose a cervical support pillow with a neck roll.
  
  
  
• Use something under your knees when you sleep (this is how I sleep)- I just put a pillow under my knees if I sleep on my back and between my legs if I am on my side. You can also use positioning products such as the knee elevator (for back sleeping) or the Spinal Relief pillow (for side sleeping)
  
  
  
• Do some stretches right when you get up specifically for your lower back. When you get into the hot shower- let the water hit the lower back area and bend down slowly and to the side. Don’t extend back to much as this is not good for your back.
  
  
  
• You should also need to get adjusted…go see a chiropractor to get treated and see what he says. You can also get some muscle work on your back. Plus, get some biofreeze (pain relief gel) that you can massage into the lower back muscles
  
  
  
• If your back pain has been going on for some time, Use a hot pack on your lower back in the evening time while watching tv (gel packs work great).
  
  
  
• Finally, sleeping for an extended period of time (over 9-10 hours) - try to avoid that. It can be avoided, so just get up and move around, stretch in the a.m. You can always take naps later.
  

Pay attention to what you are doing during the day also – and see if that is somehow contributing to your lower back. Sounds simple, but certain activities can bring on the pain moreso. For example, wearing heals for a greater part of the day, standing for a long time, exercising without doing a stretch before or after, doing a certain exercise (for example elliptical machine/rowing machine)




CT Spine and Disc Center is located in central Connecticut- Specializing in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call us at 860-633-8756 to see if you are a candidate for non surgical spinal decompression

Additional Reading Resources:

• The Power of Vitamin D: better sleep, better mind
  
  
• When Lack of Sleep Can be Deadly
  
  
• 6 Ways to Get A Better Nights Sleep
  
  
• Understanding Non Surgical Spinal Decompression: FAQ's
  
  
• Research about Non Surgical Spinal Decompression
  

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