Back Talk: Spring has Sprung – How’s Your Back?

KARL SCHWARTZ, D.C.

Ihave several patients who love to garden. Gardening is such a great hobby because not only is it a physical workout, it is also very emotionally healing. Some of these patients have come in for adjustments related to pain or soreness from simply gardening. So, this month, I want to discuss how you can continue to be active in the garden, but not have to endure pain or muscle soreness afterward.

Gardening requires that we work several hours at a time, in awkward postures for extended periods of time, as we weed, edge, rake, or plant. This prolonged, forwardbending posture requires spinal muscles to contract to hold your body in that prolonged position. Maintaining a forward flexion position for several minutes or hours requires a conditioning endurance of your spinal muscles. Last month, we recommended several steps to begin conditioning your body and spine for such activities. Now, take the following steps to continue that conditioning.

First, stretching the muscles of the spine is a necessity

for gardeners. I highly endorse yoga, which understands the anatomy of the spine and the relationship between the muscle groups and how they work together. If you are new to yoga, begin with a simple restorative yoga class, which is especially good for the less flexible but uses bolsters and pillows to support you while you stretch so that you don’t overstretch. It is often mixed with a gentle meditation or relaxation period toward the end of the class.

Second, begin with regular muscle resistance training. This doesn’t necessarily mean that you have to go to the gym. All muscles of the body can be strengthened by simply using resistance bands. Use the stretchy bands for smaller muscle groups and the less flexible bands for larger groups. Always start with slow repetitions. (I like a four-second positive contraction and a four-second negative muscle relaxation.) Start with a few reps with good form, and increase reps every workout. Work up to twelve reps on upper body, and fifteen reps on the lower body.

Third, begin core strengthening exercises. Your core muscles are used for most body movements, but especially for the forward-bending, leaning postures. These can be done at home with a simple floor mat. Start with easy exercises, and progress to more challenging ones. The longer you can hold these poses, the stronger the core muscle group gets. This is directly related to maximizing the endurance of postural muscles so that you can garden for longer periods of time, with little or no post gardening soreness.

In summary, in order to stay in the garden longer with less repercussions, stretch, strengthen your postural muscles, and strengthen your core. Your body will be glad you did!

DR. KARL SCHWARTZ is a graduate of Life University in Marietta, Georgia; he has been practicing chiropractic in Tucker for twenty-one years and a resident here for fifteen years. His office specializes in preventing sports injuries and maximizing performance by analyzing posture, weight bearing, and gait. If you have a question you would like addressed in a future column, please email karlschwartzdc@gmail.com. Note “Back Talk” in the subject line.

Since 1998

MASSAGE ASSOCIATES

OF ATLANTA, LLC

GA License #MT000505

Therapeutic Massage

with limited appointment availability Thank you for your patience and support!

Welcome Gigi! Massage Therapist and Foot Reflexologist WEEKLY WELLNESS CLASSES

(Currently virtual only) YOGA for Every Body Monday & Thursday 11:00am

TAI CHI QI GONG For Life Balance Tuesday 1:00pm

5165 Lavista Rd., Tucker, GA 30084 ~ 770.493.8181 ~ massageassociates.net

“Be at Home in Your Body.”