Do you love gardening, but end up suffering with lower back pain or joint pain after it?
You aren’t the only avid gardener with this issue.
I get to see it often in Spring and Summer times.
A common cause of lower back pain is when people get outside to make the garden look good during nice weather days. Whilst the sun is out the urge to get out & pick out the weeds, turn the flower beds or cut back the hedges is so tempting.
It is unfortunate that too many people end up suffering, to some degree, by doing a hobby they love, like gardening. There is a kind of joy & pleasure to be had from cleaning up the back yard and making your front lawn look pristine and manicured.
Some try wait it out thinking it will be a temporary problem that will ease in a couple of days. However, more often than not you know about it for days after.
You should be able to do some planting, mowing, weeding, mulching, etc… In order to do so you might need to take some precautions that will help you to avoid the initial small injuries from the overworking of your lower back muscles.
Preparing for the tasks you intend to perform outside can go a long way in easing the effects of the work on your body.
First, you should remember that:
All gardening & yard activity is decent physical exercise!
You should treat it as such. Therefore, if you get back pain when working in the garden then you need to follow a warm-up routine just like you would with any gym workout.
Here are three simple steps to take before you start gardening.
Lighter exercises & movements are best prior to any activity.
I did my year long research study on benefits & risks of stretching back in 2003. What I discovered was don’t do bounce stretches (a.k.a ballistic stretching); this actually harms the muscles. I prefer gentle dynamic stretches.
Dehydration is a real issue many adults have. Do you just drink cups of tea or coffee instead & had no water today? Being properly hydrated allows our muscles to function properly.
Now lets move on to what to do when you are doing the jobs outside that need doing.
General poor posture and improper lifting techniques are two common biomechanical issues for most people. They are also two of the most common ways that cause people to injure themselves.
Poor movement habits leads to fatigue on the joints, discs and muscles around the spine. Moving more efficiently will help you to prevent the fatigue problem & avoid severe back pain episode.
Blame the tool not the user, or is the saying the other way round 🙂
Seriously though, using the right type of equipment & gardening tools can make you life so much easier & much less stressful on your system.
For someone who is wants to enjoy planting colourful flowers each season or cut the grass so it looks like Lords cricket ground, I feel another important element is buying products to make the task & your life easier.
If you do really struggle with lots of physical ailments, you shouldn’t take on all the work yourself.
Whilst you may find peace of mind planting & watering, the heavy lifting can be outsourced to someone more capable.
Think about hiring a uni or college student who needs a little extra cash. They can mow and edge your lawn for you. They can reach up hight to cut the hedge branches.
Hired help can really reduce the impact on your body, leaving the more enjoyable tasks like pruning the rose bushes or tilling the garden to you.
Don’t forget to stop and take a breather every now and then. Shorts breaks from activity are important; just like in a regular workout. It is also a time to avoid being in the sun for too long.
If you follow a few simple steps you can be fully prepared to tackle all your lawn work. Take some precautionary measures to prevent excess stress on your body related to gardening jobs. If you need some more professional help; find a chiropractor nearest to you.
I have just finished reading some hot off the press research on sciatica leg pain and low back pain out of Norway. In this study the researchers were trying to see what things they could see could cause a patient with lower back pain and sciatica to not respond well.
The authors came up with some pointers to consider if someone is suffering this trapped nerve in the leg condition. What was also interesting is that back surgery did not have an amazing success rate as they had expected it might. If you or a loved one has a trapped nerve in their back going down the back of the leg, maybe to the foot, you’ll probably like to read this article. Continue reading
Did you know that a major cause of bad back pain is that our lower backs do not like too much bending forward (flexion). In the medical field it is well-known that in our lower backs, the lumbar discs respond better to bending backward movements rather than bending forward. Particularly in the case of someone with a disc source of back pain.
Today I will be explaining the concept of how too much flexion in our lumbar spines is causing acute lower back pain or chronic lower back in some people. There are two great videos below. One by chiropractor, Craig Liebenson, and the second by low back pain specialist and researcher, Professor Stuart McGill. Find out how Craig, who has studied at the Prague School of Rehabilitation, teaches a female marathon runner how to fix a bad back pain, fast and for the long-term. Continue reading
I came across a video about lower back pain and sciatica today that is amazing to see the pain relief change in someone so fast. You may have heard of people hobbling into the chiropractor on crutches or being carried in by others only to walk out standing up and in less pain.
The video below shows you one of those times when a patient can come in with severe low back pain and can’t stand up straight then end up leaving the chiropractor being able to walk upright. Continue reading
Did you know your low back pain could be coming from higher up in your spine. In our bodies we experience something called referred pain. Referred pain means the area that is sore could actually be referred pain from somewhere else. This happens all the time in organs referring pain, like a heart attack pain going down your left arm.
However, there are times the answer to your back pain could be from an area in your spine known as the thoracolumbar junction (TL junction). You can get a trapped nerve in this area causing all your pain. Ever wondered which trapped nerve is causing all your back pain? Today I want to let you know about something called Maigne Syndrome or Thoracolumbar Junction Syndrome. Continue reading
Have you ever experienced low back pain when lifting a weight from the floor. Maybe it wasn’t even a weight your were lifting, you might have just been bending forward to tie your show laces or you were changing your babies nappy and you got a sudden severe low back pain.
These are times when a patient would come into the chiropractors office and ask what do you think caused my back pain to start? Well the answer can be hard at times to pinpoint but repetitive bad movement like bending and lifting incorrectly can weaken your lower back. This includes muscles, tendons, ligaments and especially the discs between your vertebrae causing a slipped disc. Today I want to show you some things you should be thinking about how to avoid low back pain when lifting or bending forward. Continue reading
This post is all about one nerve. It is the most important nerve in your leg, the sciatic nerve. Have you been told that you might have sciatica pain running down the back of your thigh all the way into your calf muscle or into the ankle and foot? This is the common trapped nerve in the leg pain lots of people suffer.
You could be feeling a continuous ache or pain that starts from the time you wake up in the morning till the time you eventually fall asleep at night.
To understand the cause of sciatic nerve pain in the leg it is useful to visualise the anatomy of the sciatic nerve. Find out how this big important nerve can cause pain anywhere from the buttock (bum, gluts, hip region), the back of the thigh (hamstring region), behind the knee, along the outside of the lower leg (calf muscle region) into the ankle all the way down to your big toe in your foot. Continue reading
Do you have a pain in your left or right butt cheek? Does it feel like you have a trapped nerve in the bum? Maybe you have a sciatica pain going down your leg. Did you know you might be suffering with a bad case of piriformis syndrome? It really is a pain in the bum, excuse the pun.
There are various reasons for pain around the bum and hip region. The sciatic nerve can get trapped at the spine from a herniated disc or arthritis in the spine. The nerve could also get pinched in your buttocks by the piriformis muscle. Athletes like runners and cyclists are prone to this type of sports injury. Find out all about what is Piriformis Syndrome and what to do about it below. Continue reading
Yes blue could be the new you of the future after what I read today. In a recent study ¹ on chronic low back pain patients who had back pain coming from a disc in their lower backs were injected with methylene blue. You might know methylene blue from your chemistry “Blue Bottle” experiment in school, it is a very obvious blue.
What made the latest article so interesting was the high pain relief rate those patients had to their discs being injected with methylene blue. So here is a bit more on what is happening in the world on chronic low back pain from your discs. Continue reading
One of the reasons I wanted to study Chiropractic was because of chronic lower back pain. When I was a teenager at highschool I was very sporty and athletic. I loved moving and playing around as much as possible. If there was a social touch rugby game I was in. I was apart of the school team for rowing, field hockey and athletics. However, ever now and then I would end up with a severe lower back muscle spasm.
Low back pain is so frustrating because it just stops you in your tracks. There is no lump, red spot or visible problem, but it hurts like nothing else. It brings grown men to tears and buckles your knees without warning. So I began my journey on trying to fix my lower back. Today I want to tell you some of the things I have discovered on my lower back pain journey. I have included my personal low back pain tale and 10 lower back pain tips that help me a lot in time of need. Continue reading
The Figure Four stretch is one of my all-time favourite piriformis muscle stretches to do, especially for lower back pain and sciatica relief. This is a great lower back exercise to help relieve muscle tension from sitting too long at a desk. It is perfect for when I see someone come into the clinic with a dull ache in their lower back, say from a long car drive, or maybe from sitting for too long in a meeting, plane or train. In these situations is the best time to perform this type of hip stretch.
Well now that I have talked up a storm on my all-time favourite lower back and hip stretch, I guess you’ll want to know how to do it. Today I’m going to show you how to stretch the piriformis muscle in your bum. I have found some videos online showing you how to perform the stretch in three different ways: seated, laying down and standing position. Continue reading
I came across a very interesting article today asking the question “Does wearing high heels like stilettos cause lower back pain?”
I know, what your probably thinking, yes of course the height of a women’s high heel shoe must cause her back pain. Doesn’t everyone know that? Well that is the common perception from most I would say, but, can we say that is true? Apparently our collective common sense could be wrong in this case. That’s why in today’s post I wanted to look a bit more into the question “will walking in high heels cause lower back pain” and just for fun teach you women, or maybe men, how to walk properly in high-heeled shoes. Oh by the way, I think I have found a picture of the highest heels in the world that you can buy and from here in the UK, wow!
The dreaded slipped disc in your back pain is something I think most people fear. There are many times a patient will walk into the chiropractors office and say they think they have a slipped disc in their back. They will then say it is the slipped disc that is causing their neck pain or lower back pain.
Today I thought I’d touch on what a slipped disc actually is. It hopefully should help you see if you really do have a problem with the disc in your neck or lower back.
Also if you want to know how bad a slipped disc can be or what type of slipped disc you actually have you can read on below. Continue reading
Ever heard of the slump test for back pain? The slump test is an orthopaedic test commonly performed by a chiropractor, doctors and physical therapists when diagnosing the source of your low back pain. This diagnosis test for lower back and leg pain is mainly used to see if there is either a disc herniation causing a pinched sciatic nerve, or not, in the lumbar spine.
However, the slump test movement can be modified to be used to possible help low back pain as well. I know it is strange to hear the test that can irritate a pain can also fix a pain. That’s why today I want to show how to do the slump test then I will explain why this medical examination test can be used by you, at home or at your work desk, to also get some pain relief from symptoms of sciatica. Continue reading
Ever heard someone complain of wallet sciatica pain in their bum? Have you ever considered your lower back ache or sciatica symptoms may be caused by your habit of putting your wallet in your back pocket. Personally, it is a habit I have never considered, but for many men I do see that they carry their wallets in the back of their trousers.
Wallet sciatica is also sometimes referred to as hip-pocket syndrome, wallet neuritis, wallet neuropathy, fat wallet syndrome or credit carditis. At the end of the day it really is a lower back problem called piriformis syndrome.
I will explain below how you can get rid of this type of pain with two cool piriformis stretches. Continue reading
Back pain more conditions_symptoms is what you may ask? Well it is what people are googling for when it comes to back pain information. Do you want to know more about back pain more condition_symptoms?
Back pain can occur in different places on your spine and can be displayed in a variety of symptoms. You could be describing back pain when you have actually have a neck pain, upper back pain, lower back pain or even pain around your shoulder blades. So depending on where you back pain is, the condition causing back pain can vary and so can the symptoms of back pain. However, different back pains do share common causes and the symptoms you could feel with the back pain. So today we will look at some of the shared causes and symptoms of the different areas of back pain causing people to search for “back pain more condition_symptom”. Continue reading
A retrospective study from the November 15th issue of Spine (2009) evaluated radiographs for biomechanical and other health markers that would help identify patients at risk for repeat lumbar disc herniation.
A repeat disc herniation was defined as a herniation of the same disc after a “successful” first surgery where the patient was asymptomatic for a period of at least six months. The study analysed a group of 157 disc surgery patients to determine risk factors that might help predict which patients would have a repeat herniation. Want to know what the researchers found likely to cause you or a loved one who has back surgery to need more surgery in the future. I have the anser for you below. Continue reading
Today I want to show you a short video on how to treat low back pain from a lumbar disc herniation from the Prague school of rehabilitation. You will get to see what is called conservative low back pain treatment used to help give a patient lower back and leg pain relief from a herniated lumbar disc.
The video is from the Prague School of Rehabilitation which is the home for a treatment technique called Dynamic Neuromuscular Stabilization. You will get to see a lumbar spine traction and lower back mobilization and relaxation techniques according to Dr Karel Lewit. Continue reading
I was surprised today to see that a popular internet search term in Google was for the random phrase: “sciatica more condition_symptoms”. Having seen some of the web pages for this search result I thought people looking for the answer to this question could get a some better information than what is currently available.
I believe people searching the internet for this key phrase are actually looking for a list of sciatica symptoms. So that is exactly what I have written below. I have also included the medical definition of sciatica. This term is so confusing as for a normal person it encompasses pain in the leg usually from a trapped nerve in back. For a chiropractor or medical doctor it is not an actual diagnosis, but more of a descriptive term for a painful leg. Hence the reason for the definition being included with the list of descriptive symptoms.
Sciatica is a symptom and not an actual disease. This is an important statement to remember.
In the public eye sciatica is seen as an actual condition when it is actually just a way of describing a possible pinched nerve in the leg. Symptoms of sciatica are as a result of the irritation to the sciatic nerve. The sciatic nerve is the major nerve running from your lower back, down the back of your thigh into your lower leg and ending in the foot.
Here are two official sciatica definitions:
Pain and tenderness at some points of the sciatic nerve, usually caused by a prolapsed intervertebral disk; sciatic neuralgia.
Any painful disorder extending from the hip down the back of the thigh and surrounding area.
The second definition is important “Any painful disorder extending from the hip down the back of the thigh and surrounding area“. Basically this means that sciatica can have be more than just an irritation to the sciatic nerve. It covers pain running down the back of the thigh for whatever reason.
Here are some symptoms of a pinched nerve that you may experience if you think you have sciatica:
This list is so long because sciatica symptoms can include any feeling from around from the lower back region, hip, thigh, upper leg, lower leg, ankle and foot.
It is best to always go see your local chiropractor or medical doctor for advise if you are experiencing any these symptoms. In the meantime you can also read my next list of sciatica pain relief exercises and treatments. I hope this helped answer the question you were looking for.
Do you think you may have trapped a nerve in your leg? Are you feeling confused why you might have a pain going down the back of your thigh? Is it a severe either deep ache or stabbing pain in the butt? Do you might pinched a nerve causing your problem? I know so many questions to try answer.
If you can associate with some of those questions then you might have sciatica. Leg pain is a common thing to hear people complaining about. It can be either in their left leg or right leg.
If you are doing some online research for some pain relief tips or exercises you have come to the right page. Learn what is this condition so many people suffer with around the world everyday. I have looked at what you can do for sciatica pain relief treatment with some tips on basic sciatica exercises. Learn what treatment options you have and try out the 11 useful tips at the end to help yourself today. Continue reading