If you are an active gardener then you must be planning several activities as the spring is springing and the sun is out giving you an invitation. You might have recorded many “TO DOs” in your gardening journal scheduled for this spring season. But at the same time you need to know that gardening has surprisingly been identified as a major cause of back pain. So if you are not prepared then it is more likely that your increased activities in your own yard could hurt you.It is always better to have certain precautions and take necessary measures in order to protect yourself from back pain problems. Here are some of the tips for you.

Warm Up Your Body First

Warming up is the most important pre-activity requirement. When someone starts playing sports or beginning workouts, it is sensible always to warm up before. Same is true with gardening also. It is also a physical activity and you must have a quick walk and little gentle stretching before you start working in your garden. Do not start hunkering down to your flower beds without a warm up.

Change Your Positions Frequently

You must understand that prolonged static positions could be devastating for your health. If you have a lengthy task on Sunday, you should change your positions frequently. While working close to the ground, as you do while weeding, you should sit, kneel, half-kneel, and get on all fours frequently. This frequent changing of your working positions would give your body small breaks and would in turn provide support to your back.

Opt For Rotational Task Management with Breaks

You should not stick on one activity for longer. It is better if you keep rotating through your day’s tasks. You can do weeding for ten minutes and then switch to raking for another ten minutes, then go for clipping and then come back to weeding. This rotational task management would give your body enough support.

In case you have only one activity to complete then it would be better if you take sufficient stretch breaks and change positions after every ten to fifteen minutes.

Apply Correct Body Mechanics

In any case you should avoid bending in your back. You should be more careful when you are lifting something. Keep your back straight. Keep your abdominal muscles tightened. Bend only at your hips and knees. You should never try to lift more weight at one time. Divide the whole load in to several parts instead.

While digging better use a small spade. You should move your feet only and do not try to move and make unnecessary twists with your back while digging.

Use Ergonomic Gardening Tools

Use of ergonomically designed tools is strongly recommended. Light-weight tools would help you ease out the load at your back. Such tools will facilitate you with your posture. You can work standing instead of bending over. It will save your back from damaging. You can easily search such ergonomically designed gardening tools at several websites.

“If you’re worried about your body mechanics or your back when getting back out in to your garden, contact your physical therapist”, says Leigh Allen, Physical Therapist at San Francisco Sport and Spine Physical Therapy.

A good physical therapist will definitely help you with right body mechanics and will teach you exercises specifically designed for gardening. So keep safe with your back while gardening this spring.