2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
Active work in the country often leads to problems. All gardening activities are associated with loads on the lower back and spine. The result is back pain. To prevent this from happening, we will tell you what posture is better to take, and what exercises will relieve pain
Working in the garden is beneficial
Gardening should not be a burden. This kind of physical activity, plus a sensible approach, is the path to longevity. Two hours of gardening work burns a thousand kilocalories, which leads to the prevention of obesity, tones up the work of the vascular system, and puts stress on the musculoskeletal system. All this works with a competent approach, otherwise it hurts.
Useful tips for summer residents
• When scheduling a work plan, always evaluate what will be the load, which muscles will be used. Think about how to avoid monotonous activity, to weaken such a load by distributing it to other muscle groups.
• When opening the summer cottage, do not grab a rake, hoe, shovel. Give the body an opportunity to adapt after the winter "stagnation". Start small, gradually increasing the duration of the work.
• If you have problems with the musculoskeletal system, stock up on an elastic elastic corset. Use it for excavation work. It will reduce the load on the spine by 30%.
• With systematic back pain in the slope, it is harmful to work. It is necessary to think over additional support. For example, putting your leg forward a little, you distribute the body weight, at the same time it becomes possible to lean on it with your hand.
• Try to keep your back as comfortable as possible. To do this, buy garden supplies with a long handle. A chopper, a flat cutter, a fan rake should not force you to bend too much. With a long-handled instrument, you will be more upright, which is more acceptable for the spine.
• When lifting weights, you can keep your lower back from falling off. Do not bend over, but squat. In this case, when lifting, the load falls not only on the back - the legs are involved.
• Frequent breaks can help prevent muscle overload. Staying in one position for a long time is harmful. It is not necessary to lie down on a sun lounger, you can simply change the type of work, to one where other muscles are loaded.
• Do not work on the beds for more than an hour. Be sure to break for 15-20 minutes. During this time, you can take a walk or do some relaxing exercises.
Back gymnastics
1. If you have been weeding for a long time or doing something while bending over, do the pelvic rotation exercise. Straighten up, do circular rotations. Hands are at the waist or at the back of the head. Enough 10 times clockwise and the same counterclockwise.
2. Squats / half-squats will help to unload the muscles of the back. Performed with arms raised, extended as high above the head as possible. Execution - 10 times.
3. If you have been squatting for a long time, "stretching" will help your legs. Take a position with feet wide apart and "swing", transferring weight to the right / left leg, with the rest of the hands on the knee. In this case, the free leg should be fully extended.
4. Tilts to the side unload the lumbar spine. Keep your hands behind your head and do 10 times to the right / left. The forward bends will also help the floor. Hands are placed on the waist, while tilting, pull your back, look up and pull your chin forward.
5. Perfectly relieves heaviness and tension "looking into the sky." This is where the lungs come in. The legs are put in a comfortable position, we look at the sky and take a smooth, deep breath while lifting on our toes. After a full breath, exhale and lower ourselves to a full foot.
6. It is useful in between weeding or digging to do a simple exercise. Take an upright stance - feet together. Better to do barefoot or in flip-flops. Focusing on the heels, we tighten the lower leg and hips. As you feel the "aspiration" of the buttocks to the heels, take your shoulders back and immediately down. Lock this pose for 5 seconds. Hands arbitrarily: lowered or bent.
7. A good effect is given by body rotation. Hands in the lock above the head. The movement takes place with a small amplitude back and forth. It is performed five times to the left, then the same amount to the right.
8. Stiffened, stiff back quickly "moves away" during the exercise "saving lock". Connect your fingers behind your back, one on top (over your shoulder), the other on the bottom. After making a diagonal toe, count to five, then switch hands. If the lock cannot be made, try to pull your fingers behind your back towards the meeting, suggesting that you are making a hold.
9. The exercise "doggy" helps to relax the muscles of the back and quickly relieve the load. It has been known for a long time that walking on all fours is an effective way to get rid of back pain. So, walk / stand in a dog pose for 2-3 minutes. At the same time, raise your head up several times, lower it down, trying to see your legs, wag your "tail".
10. Rapid recovery occurs while lying down in the correct posture. Lie not on the sofa, but on a flat, solid base (rug on the floor). A rolled towel under the neck, a thin blanket roller under the knees. While inhaling, with a delay, strain the whole body, while exhaling, relaxation until the muscles are soft. After five breaths, lie down for 10 minutes, imagining that you are swimming and your back will be like new.
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