Often my patients ask me “What is the best method of maintaining my low back on my own to avoid pain and re-injury?”

Combining stretching and strengthening, along with cardiovascular routines for stamina, function to minimize low back pain and injuries.

Personalizing your conditioning workouts to your back condition and your goals is also essential to maintenance of a healthy spine. Runners should do more lower-extremity stretching and “cardio” workouts, where a swimmer would do more upper-extremity and possibly strengthening activities. A proper warm-up and cool-down prior to and following exercise is mandatory to reduce injury possibilities. I suggest all joints be stretched in a controlled environment, no matter what your sport preference is. A brief “cardio” warm up is always a good idea to get circulation to the body and engage the heart rat to increase in preparation for increased activity.

Always keep a good conscious focus on your body and spinal posture when exercising. Keep the curves of the spine in balance and maintain a straight spine whenever possible. Use your larger, stronger muscles such as the gluteals in the buttocks and quadriceps in the front of the legs whenever possible.

Any continuous irritation or pain should be communicated to your chiropractor to check for asymmetries or imbalances in your structure. Taking responsibility for your own health by maintaining your spine with stretching and strengthening will definitely keep your doctor bills down and enhance your quality of life.

Avoid Back, Neck and Knee Pains When Gardening

Gardening is a rewarding, stress-free hobby — unless your knees ache, your back screams, or your hips throb!

The average age of gardeners is 55, with many remaining active into their 80’s and beyond.  Gardeners commonly experience back and neck pain, as well as aching knees. Some of these ailments seem to worsen with age.  Thankfully, there are tips and tools to help with these aches and pains, so the enjoyment of seeing those blooms or picking produce doesn’t have to end.

If you have limited mobility or back and neck pain, then raised beds or containers are a good option.  They can virtually eliminate bending.  Both raised beds and containers make it easier for those with mobility issues because the gardening area is elevated and accessible.

On the ground, a garden kneeler seat with collapsible side arms that lock in place can relieve strain on knees and back.  Pay close attention to the upright supports: A rounded 90-degree base tends to tip over as you push upright from kneeling; a better and wider design has a sharper, 70-degree inward angle making for a more stable base.  Garden kneeler seats cost between $20-$45 at local garden or hardware stores and quickly pay for themselves with happy joints. 

If you prefer squatting rather that kneeling to work, try a rounded garden rocker-seat for about $25.  Knee pads or a back brace can also help reduce the strain of long days planting in the sun.

Happy Gardening!

Dr. Holly Phillips spoke with Russ Mitchell on some information regarding back pain including common causes and why staying active is key.