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Landscaping Tip: 5 Ways to Reduce Back Pain

by on August 15, 2012

Back pain is quite common, especially since we spend so much of our time sitting or standing and often do not have correct posture or use proper bending and lifting techniques. This is especially true for those of us who enjoy spending time outdoors, tending to our Long Island landscapes. Back pain is usually one of those pains that are hard to correct, since the pain is radiating in the core of our body and we use those muscles constantly for almost everything we do. Here are some recommendations from Long Island landscaping experts to reduce your back pain and start living more comfortably.

  1. Yoga. Yoga isn’t just for new age hippies who enjoy meditating. Roofers recommend this brand of exercise because it stretches all your muscles out, especially those in your back. While your muscles are getting a workout, your brain also focuses on relaxing those muscles and your overall mind, creating less tension throughout your body. Yoga will also introduce you to positions that can almost immediately eliminate back pain through a series of stretches.
  2. Control your posture. Chiropractors note that women in particular have a hard time keeping their backs straight and are more likely to suffer from scoliosis (curvature of the spine) than men. You should make a conscious effort to keep your back straight, tummy held in and shoulders back to maintain a perfect posture. Although it might feel awkward at first, your muscles will have less tension and your core will be strengthened, making it easier to maintain a good posture.
  3. Get a good night’s rest. We need a certain amount of sleep to allow our bodies to rest and refuel for the next day. During this time, almost all the tension is taken off your back as you lie in bed. Landscaping technicians suggest putting a pillow in between your knees to reduce any stress on your back. Also make sure you have a sturdy mattress and pillow to support your lumbar.
  4. Exercise. Staying active is good for the body, especially your back. Working your back muscles keeps them fit and able to support the weight and flexibility of your body. Once you stop exercising, your muscles begin to stiffen and your flexibility level quickly reduces. A quick, moderate cardio workout paired with light weightlifting should be adequate to maintaining proper back health.
  5. Create an ergonomically sound work environment. We spend quite a bit of time at our jobs and even if you have a job that requires you to be sitting in front of a computer all day, you might be stressing your back muscles out by sitting in a position that creates back tension. Place your monitor in a position to meet your eye level and make sure your mouse and keyboard are just an inch or two above your lap. This reduces strain on your upper back muscles, shoulders and neck. Check to see if your company has a wellness program moderator or chiropractor who can help you establish a more ergonomically correct work space.

We Long Island landscaping buffs understand how tempting it can be to spend all our free time creating gorgeous scenes, but make sure to be mindful of your back and not over-do it!

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