After a long winter of relative inactivity, tackle your garden with caution. Overdoing it in the first few days can lead to acute low back problems that will set back your gardening schedule for weeks, to say nothing of interfering with other activities.

The first thing to do before beginning any unaccustomed activity is to have a spinal checkup if you haven't had one in a few months. Back problems can come on gradually and an unknown weakness may already be present. Suddenly beginning to bend, dig or weed can be the final straw, leading to acute back pain.

1. See your family chiropractor for a spring tune-up.
2. Stretching exercises before gardening can help prevent problems. 
3. Kneel to pull weeds, rather than bending. If weeds are stubborn, don't yank on them. This strains the neck, upper back and shoulder. Loosen them with a trowel or garden fork.
4. When digging, try alternating hands. It may be difficult at first to get used to holding the spade or fork with your less-dominant arm, but it doesn't take long to feel natural either way.
5. Approach any new gardening chore gradually. Do a little at a time, taking frequent breaks to relax or just walk around. Avoid the temptation to try to get everything done at once.

If you do injure your back, neck or shoulders gardening, see your chiropractor right away. Prompt treatment can prevent a muscle pull or a minor twinge from becoming a chronic, long-term problem. With care at the beginning, you can enjoy gardening through summer and fall without paying for it with a painful back.

--Karin Mattern, DC, Nanaimo, BC (250) 758-7022 

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