Is It Normal for My Back to Ache After Gardening?
Well, the answer to this question is both yes and no. Yes, it is normal to have some back stiffness and slight achiness after you do yardwork for the first 2 or 3 times in the springtime for example. Why? Because of the unusual bending, twisting, active postures and the demands on your muscle tissues that support your spine and the many different postures it assumes while doing all the tasks associated with yard maintenance. And these should dissipate quickly after your body has acclimatized to the tasks of gardening/yardwork after a few sessions. But, on the other hand no, some things are not normal and indicate a deeper issue.
These things are not normal:
- relentless back pain
- cannot sit, stand or lie down comfortably
- you shuffle along instead of walking normally
- pain and/or burning into either butt cheek or both
- pain down in either leg or both (sciatica)
- cramping in the hamstrings, calves and feet
- burning, tingling, pins and needles in the feet
- cannot stand up straight
- cannot walk with upright posture
- body appears crooked; pelvis is going east and shoulders are going west (this is called antalgia and signifies a spinal disc problem)
What do these things mean?
A few things are indicated here that you need to be aware of and should never be ignored or masked with analgesics.
- a pinched nerve in the lower back (subluxations/one or more misaligned vertebrae)
- inflamed spinal joint (the joint between the vertebrae) in the lower back
- inflamed sacroiliac joint which is part of the pelvis (you have 2, right and left)
- subluxation (misalignment) of the sacroiliac joint
- a bulging spinal disc (the ever important pads between the vertebrae)
- degenerative disc disease in the lower lumbar spine (spinal discs are getting thin and weak)
- scoliosis (spinal curvature)
- spinal cord stenosis (narrowing of the spinal canal in the very lower back)
- degenerative changes of one or both hip joints
Chiropractic care can help you with most of these. But if not, your chiropractor will refer you to the person who can.
What should I do?
In the immediate circumstance, you should stop whatever you are doing, apply an ice pack and rest. NEVER use heat as heat will promote inflammation. There has to be inflammation for you to feel pain so heat is the last thing you want to do. Ice is a natural anti-inflammatory which will not harm your stomach lining, liver or kidneys. Fifteen minutes on every hour until you feel relief. If you have a chiropractor, please check in with them for an assessment to see if you need an alignment (adjustment). If you are in excruciating pain (lower back and/or legs), feel numbness along the inside of both thighs with loss of bladder and/or bowel control, get yourself to emergency asap! Please do not make the assumption that if the symptoms go away because you have loaded yourself with painkillers, the problem has resolved. It has not.
Helpful Hints
I have been recommending these to my practice members for years, and they find them extremely helpful.
- Warm up your back before you start your tasks. (see below)
- Rotate between 2 or 3 different tasks. Spend 30 min on one then change to another. This is a huge back-saver as you are are avoiding repetitive strain on your back by doing the same thing for hours.
- Take a 5 min break between changing tasks and hydrate. There usually isn’t any rush and your body needs water to keep your muscles working well.
- If something doesn’t feel right, stop! Be mindful of the things we discussed above.
How to warm-up your back
I can explain these to you right here. They are usually safe for most everyone to do. If any of them do not feel comfortable, then eliminate them from the routine. More specific exercises can only be prescribed after a detailed posture analysis. There are certain deeper stretches you should and should not do depending upon the way your posture is distorted (crooked). As a CPE (Certified Posture Expert), I can certainly help you with this. You can contact me at 905 335 (LIFE) 5433 or info@lifechiropracticcentre.ca
Warm -ups: stand with your feet shoulder width apart. Slightly bend your knees with hands on your hips. Bend forwards until the point of tension. Stop and hold for 15 seconds. Bend backwards, stop and hold for 15 seconds at the point of tension. Do the same for side bend right and left. Do the same for rotation right and left. There are a total of 6 moves. Do not change position of feet, knees or hands. Do not over-stretch! Stop and hold at the point of tension. Do this routine 3 times before onset of yard-work and anytime throughout your session. It is always wise to do these again once you have finished for the day.
Conclusion
Gardening/yardwork should be fun and enjoyable. It is a good source of physical exercise, mental stress- relief as well as greenspace time. A lot of us do not get enough of these as we are desk-bound and interacting with technology most of the day due to our jobs. Just like with any activity, proper preparation and body-awareness is the key. And do not ignore your spinal health. It is yours for your lifetime.