By Rita R. Robison, Blogging at The Survive and Thrive Boomer Guide

Guest Blogger

Recently, I called a friend to commiserate about “gardening back.” She and I had both overdone our yard work sessions, now that the sun is out on some days in the Pacific Northwest.

As I soaked in the tub, I wondered what else you can do to ease back pain when you done too much yard work.

The article “How to Use Home Remedies to Relieve Back Pain or a Backache” on eHow.com offers these suggestions:

• Stretch during and immediately after taking a bath or shower.

• Take an over-the-counter pain reliever.

• Get a back massage.

• Rest to speed the healing process.

• Apply a heating pad or hot compress.

For an earlier bout of gardening back, I received help from my chiropractor. He uses techniques to help the muscles as well as working on the spine.

Recent studies also show that acupuncture is helpful for back pain.

To avoid problems with back strain the article “Gardening Chores and Your Back – Avoid Back Pain While Gardening” on About.com offers these suggestions:

• Bend at the hips and knees when lifting a shovel full of dirt rather than bending your back.

• Sit on a bucket or stool when you pull weeds.

• Kneel on one knee, using a pad on the ground to support it.

• Sit on the ground with your legs bent, putting one in front and the other in back and keeping your back straight.

• Weed on your hands and knees, keeping your back straigjt.

• Bend from the hips and knees when you lift a bag of dirt.

• Position yourself when you’re emptying a wheel barrel so that you are lifting from underneath, including using an underhanded grip.

Additional tips from “Gardening and Your Health: Protecting Your Knees and Back” on Virginia Cooperative Extension.com include:

• Mow grass regularly so the grass doesn’t get too tall and is more difficult to mow.

• Use groundcovers and mulch to reduce mowing time, weeding, and watering.

• Use raised beds in your garden to reduce bending.

• Buy light-weight bags of gardening supplies.

• Take frequent breaks and switch jobs to reduce strain on the knees and back.

I hope these tips will save you some back strain as you tackle weeds and other projects in your yard this spring and summer.

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