5 Simple Stretches for No-Back Pain Gardening

There are many causes for serious low back pain and neck pain. Even regular activity can bring it about.

For example, Gardening, can take a toll on the back and neck. Especially if you’ve been inactive for much of the winter. Gardening is actually a more rigorous activity than most people think. Weeding, planting flowerbeds, creating a vegetable garden, or light landscaping can result in a strained, aching back. Or worse, a herniated disc can develop and put you out of commission. All the bending, pulling, digging, hauling, raking and planting can be take a toll on you physically, especially if you’re not prepared.

Before venturing out, take time to condition your muscles with simple stretches and exercises. When you prepare for the tasks ahead, you can mitigate, and even prevent, back pain.

Below are 5 simple and effective stretches to do before heading to the garden, during a break, and afterwards. Do 5 repetitions of each stretch, holding for 15 seconds. (Always check with your back specialist before you perform any the following stretches.)
Thigh (Quadricep) Stretch:

• Rest your right hand against something sturdy for balance, like a tree, the house, a fence-post
• Bend your left knee and hold your ankle behind you with your left hand
• Hold for 15 seconds, feeling the stretch in your thigh (quad)
• Repeat with the other leg

Hamstring and Lower Back Stretch:

• Stand with your feet parallel, about shoulder-width apart
• Reach your hands up to the sky
• Slowly bend forward and then down, as far as you can, toward your toes
• Hold for 15 seconds, feeling a gentle stretch through your lower back and down the backs of your legs (bend your knees slightly, if necessary)
• Slowly return to a standing position, and repeat

Side Stretch:

• Stand with your feet parallel, about shoulder-width apart, arms down at your sides
• Raise your left arm up and over your head, bending right at the waist
• Hold for 15 seconds, feeling the stretch down the left side of your torso
• Return to the start position, and repeat lifting your right arm up and over your head to stretch the right side
• You can also do this holding a long straight stick (i.e. a rake) over your head with both arms

Wrists: Three stretches:

• Hold your palms together as if in prayer, press together and hold for 15 seconds, feeling a stretch in your wrists
• Relax and repeat
• Hold your right palm up in front of you; gently pull your right fingers back with your left hand, feeling a stretch in your right wrist
• Hold for 15 seconds
• Relax and repeat with the opposite hand
• Hold your right hand in front of you facing down; gently press your right fingers with your left hand, feeling the stretch across the back of your wrist
• Hold for 15 seconds
• Relax and repeat with the opposite hand

Shoulders: Two stretches

• Wrap your right arm across your left shoulder
• Gently pull your arm your left hand, feeling a stretch across your right shoulder
• Hold for 15 seconds, then relax

• Repeat with your left arm wrapped across your right shoulder

• Stand with your arms relaxed at your sides
• Shrug shoulder upwards, then backwards, then down and backwards, hold, relax

Just a few minutes of easy to perform stretches may help prevent serious back pain or neck pain that could otherwise seriously interrupt lives. However, should back or neck pain develop and persist for 2 days or more contact your back specialist for a consultation. In the meantime, go stretch and enjoy your gardening the way you were meant to!