Common gardening tasks, such as digging, planting, weeding, mulching and raking, can cause stress and strain on muscles and joints, especially for seniors or those who are normally sedentary. The shoulders, back, neck and knees are prime targets.

If you follow these tips, you will reduce the risk of injury. Be sure to warm up before you begin. Get your heart rate up by taking a 10-minute walk, followed by some stretches for your upper and lower back, neck, arms and legs. Roll your shoulder back in a circular motion and slowly move your head from side to side a few times to loosen up.

Practice proper body mechanics! Pay attention to how your body feels. Change positions to avoid stiffness or cramping. If you experience any aching in your back or neck, slow down and stretch, or stop and switch to a different task. When you are kneeling, keep one foot on the ground to support your back; do not kneel on both knees unless you have knee pads to absorb some of the pressure. When you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.

Finish your gardening session with a short walk or some light stretching. Treat yourself to a warm bath or shower to help prevent next-day soreness. If you do experience pain, please contact us at Pinnacle Physical Therapy. We have two convenient locations and are willing to answer any questions you may have about the pain you are experiencing.

We are extremely happy to announce our recent growth with our new therapist, Laura. She is new to the area and is accepting new patents! Give us a call at: Post Falls (208) 777-4242 or Coeur d'Alene (208) 665-2000.

- Pinnacle Physical Therapy