April Showers Bring May…Aches and Pains? How to Survive Gardening Season

By Debra Mills and Dr. Trina Ting

The days are getting warmer and the itch to garden is in full force.  As much as you want to get your yard tidy and ready for the season, your back needs care too.  With all the reaching, raking, lifting we do to clear away the mess left from winter, it can take a toll on our body.  You may not feel it today, but you will tomorrow!

So let’s discuss what to do Before and After getting into the garden for the first time.

Before: Prevention

We know to wear sunscreen and stay hydrated when working outside but who remembers to stretch? This can be very helpful in preventing injuries when gardening.

Let’s Get Limber!  These can be done before, during and after working.  Do only as far as you feel comfortable, overstretching is not the goal. Here are a few useful stretches that mimic the movements of gardening.

Reach For The Sun – Standing up, lift your arms over your head and try to grab the sky.  If you can do this on your tiptoes you can get bonus leg stretch too!

Twist It Out – Either sitting or standing, slowly twist your chest as if you trying look behind yourself.  You won’t need to turn far to feel the stretch.  Repeat for the other side.

Push It Down – Stand tall with your hands clasped behind you or placed on your hips.  Gently push your hands or elbows towards the ground.  This not only stretches your back but shoulders and chest muscles too.

Even with stretching, you can still get aches.  Muscular pain after doing an activity that you haven’t done in a period of time is normal. However, if you feel pain in your spine (central neck, between the shoulders, low back) that persists after 24 hours, or is restricting your movement, please consult with our chiropractors to see how we can help.

After: What to Do If You Are Sore

If you do happen to feel achy, here are some things at home you can do.

At Home Pain Relief:

Keep Moving – After all the hard work, it is tempting to relax for the rest of the day.  This is when muscles tighten up. Walking around for a few minutes every hour helps to keep your body loose.

Topical Treatments – Products like Biofreeze & Cryoderm provide cooling and deep heat that help ease your tightness.  Available in a variety of formations to suit your preference, from topical gels to sprays that minimize the need to get your hands messy. Our clinic storefront also carries products that contain no odour, specifically the Pain Relief cream by Orange Naturals. Arnica is the primary ingredient in BioFreeze, Cryoderm and the Pain Relief Cream that helps to decrease inflammation at the site of injury, and can penetrate through skin to improve healing at the cellular level. Read more about the Pain Relief cream later in the newsletter, as it’s the clinic’s featured Product of the Month for May.

Ice - What feels better on tired, hot, achy muscles than an ice pack?  Wrap it in a towel and place on your sore areas for 10 minutes 3-5 times a day.  Tip: keep one in the freezer for on-demand treatments.

OTC Pain Medications – Over the counter pain relievers can alleviate the pain for a short time.  Don’t take them too often or for too long and always follow instructions. You may also want to double check any interactions with other prescription medications.

Chiropractic Treatment – Again, if you experience spinal pain that lasts longer than 24 hours, if it feels unusual or different, or if you are unable to move, or if you have weakness, tingling, or numbness in your limbs, please consult the chiropractors for a proper assessment. We can diagnose you properly and will do treatment if necessary. We can also order x-rays of the area is required.

Even if you gardening isn’t your idea of fun, these stretches and treatments work for those days you were hunched over a computer at work or you spent the weekend lounged on the couch binge watching your favourite program.

Don’t be sidelined for the summer due to a sore back: make sure you are careful and take the time to listen to your body!