What does Springtime have to do with low back pain?

Spring is here and for many of us that means pulling weeds, moving dirt and planting.  Yard work can be very strenuous on our backs, hips and joints.  Gardeners need to maintain an awareness of posture and good alignment when tackling yard work to help avoid aches and pains the next day. 

“Oh, my aching back!”

Many gardeners complain of low back pain after a hard day’s work. While these tasks potentially require a lot of bending over, many folks do not realize that leg strength and flexibility (or lack thereof) can contribute to the overall health of your low spine. If there is a lack of flexibility in the hamstrings and hip joints, then the action of bending over and flexing the spine creates a lot more stress on the discs and muscles of the low back area. In addition to poor function of the legs and hips, the deeper stabilizers of the back and the abdominal muscles may not be working in concert to support your body in a flexed position.  

 
Alignment matters

Here are a few tips to help you with better alignment when gardening. First, start flexing at your hip joint, knees, and ankles instead of always curving your spine to bend or get closer to the ground. By doing so, you will be using your legs to support your upper body.  Keep your spine straight and ab muscles engaged for support. Make sure your glutes and quadriceps are engaged. Lastly, vary your activities…instead of working for extended periods of time on one task, allow yourself to change activities and, thus, positions every 30 minutes or so. Too much time in one position will often irritate the back.

 
Try these Pilates and yoga exercises before playing in the dirt

*Cat/Cow – Slowly move in and out of flexing the spine on all fours or even do these standing 6-8x.
*Knee Sways – Lie on your back with bent knees and move your knees slowly side to side and allow the low back to lift off the floor as you move to one side.
*Seated Mermaid – Sit and stretch one arm up and overhead to open your rib cage and side body.
*Bridges – Lie on your back with bent knees and press your feet in the floor to lift your pelvis and low back off the mat.  Hold for 2-3 breaths and repeat 2-3x.

Looking to try some yoga this Spring?

We are offering a 5 class series that is perfect for the beginner or those that have tried yoga in the past, but want to take a slow and mindful "back to basics" class. Students will learn beginner yoga postures and relaxation techniques. This series is taught in a sequential and thoughtful manner to help students build strength and flexibility. Modifications for hips, wrists and knees (and anything else) will be shown for all who need them.

$125 for 5 sessions held on Thursdays from 1130am-1230pm beginning March 31st thru April 26th.

To provide a personal experience, class is limited to 9 students only. (In order for this series to be held, enrollment of 7 students is needed). No refunds for any missed classes.

We are a Boutique Pilates Reformer Studio in Timonium, Maryland

Offering Group Reformer and & Private Classes

To get started check out our New Client Specials