It’s Mulch Madness season!
How to Tend Your Garden Without Wrecking Your Back
As spring unfolds its colors, eager gardeners rush to beautify their outdoor spaces, a phenomenon Dr. Scott Donkin has dubbed ‘Mulch Madness’. This seasonal flurry involves hauling mulch, soil, rocks, and plants—activities that, while seemingly simple, lead to a surge in back and neck pain cases. Here’s how you can get a jump on the gardening season without becoming an injury statistic.
Understand the Risks
Gardening is not just a battle against weeds—it’s also a strain on your body. The repetitive actions of bending, lifting, and twisting, especially if done improperly, can put significant stress on your spine and muscles, leading to discomfort or injury.
Tips to Avoid Injury During Mulch Madness:
- Plan Ahead – Spend some time visualizing and planning your yard tasks. Determine the amount of materials you need and how you will move them. This mental preparation helps strategize the physical work, ideally breaking it down into manageable steps.
- Warm Up – Just like athletes, gardeners should prepare their bodies for the physical exertion ahead. Engage in at least 5-10 minutes of stretching or light exercise to warm up your muscles. Focus on stretches that simulate gardening movements such as squats, lunges, and arm swings.
- Master Proper Lifting Techniques – When lifting heavy bags of mulch or soil, always bend at the knees—not the waist—and keep the load close to your body. Avoid twisting your torso while carrying heavy items; instead, pivot your whole body. Be sure to engage your core while lifting. When using a wheelbarrow, keep your back straight and push using the strength of your legs.
- Stay Hydrated – Dehydration can sneak up on you, especially on warm or windy days spent outdoors. Drink plenty of water before you start gardening and keep a bottle handy to rehydrate regularly. Proper hydration helps keep your muscles and discs properly nourished, which can prevent injury.
- Use the Right Tools – Equip yourself with tools that can ease the load. A garden cart or wheelbarrow can transport heavy materials across your yard, reducing the need to carry loads manually. Long-handled tools, when used properly, can minimize the need for bending and help maintain good posture.
- Take Regular Breaks – Pacing yourself is crucial. Take regular breaks to rest and stretch. This not only helps prevent muscle fatigue but also gives you a moment to rehydrate and assess the next steps of your work.
- Listen to Your Body – Pay attention to what your body is telling you. If you experience pain, don’t push through it—stop and rest. Ignoring early signs of discomfort can lead to more serious injuries.
If you have pre-existing back issues or if your pain persists, consider consulting with Dr. Donkin. He can offer personalized advice and treatment options to help you enjoy the gardening season without pain.
Gardening should be enjoyable, not painful. By preparing physically and mentally, using proper techniques, and listening to your body, you can indulge in Mulch Madness without putting your back at risk. Remember, the best gardens are the ones tended not just with tools and soil, but with care for the gardener’s well-being. Happy gardening!
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Scott Donkin, DC, DACBOH, is an internationally published author, chiropractor, lecturer, and consultant who has been in private practice in Lincoln, Nebraska for over twenty-five years.