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!

Tips for preventing and treating back pain on the golf course.

I often hear the same story from many of my golfer patients. It usually starts something like this: “I went to pick up my golf ball, and I couldn’t stand back up.” or: “I bent down, reached into the cup and felt a little pinch. It didn’t really hurt but later that night it felt like I was going to die.”

While the majority of golf injuries are sprains (usually from bending rather than swinging the club), I find herniated discs are not uncommon among golfers older than 50. As people age, portions of the lumbar region stiffen and because golfers tend to put stress on this area when they swing, sometimes they suffer a spinal herniation in their lower back. The disc is like a radial tire, It has a really tough, laminated lining surrounding a shock absorbent center. Under too much stress the core bulges through the lining, causing inflammation which can impinge the nerves. If pain radiates down the legs it may be a spinal herniation.

Another common problem is lumbar spinal stenosis, a condition affecting many in their 60s, which makes standing upright for long periods painful. For players with this condition, it is recommended keeping a slight forward bend to relieve pressure. It’s also not a good idea to walk the golf course, so get a cart. If you’re looking for exercise, use a stationary bike.

Stretching alone is not a fail-safe answer to back problems for golfers. Heading out first thing in the morning and trying to hit a 400-yard drive is a sure-fire way to sprain back muscles, even if a person has stretched out, because the muscles are still cold. Ligaments and muscles need increased temperature and blood flow in order to have the elasticity necessary to perform during a golf swing.

Here are some prevention tips to avoid back injury while golfing:

·    Warm up before your round with 8 minutes of low-impact cardio.

·    After warming up, take a few gentle practice swings.

·    Stretch daily (first thing in the morning and before bed).

·    Get at least 30 minutes of exercise three to five times a week.

·    Have your swing analyzed; poor alignment can exacerbate back problems.

·    If you must carry your bag, use two straps to evenly distribute the weight.

·    Avoid triggers such as repeated bending and stooping whenever possible.