Communi ty Adver tor ial

The opinions expressed in advertorials are those of the advertiser only and do not represent the opinions of Colorado Serenity.

weakness, along with specific exercise prescription for injury prevention to get you on track for the summer. Safe gardening! Hannah McCormick is a physical therapist at Mountain View Physical Therapy & Pilates, located in the Bergen Village Shopping Center on the lower west level. To learn more about Fitness Assessments or to schedule an evalua tion of your cervical, thoracic or lumbar spine, call 303.674.7889 or visit www.mvptco.com. Mountain View Physical Therapy also offers a wide variety of classes for many ability levels. We strongly believe that transitioning patients from rehabilitation to fitness, along with education, promotes health and injury prevention.

EASE YOUR BACK INTO SUMMER GARDENING

Every year, after the winter breaks and a crude attempt at spring transitions finally into summer, many of us inevitably find our way into a physicians office or a physical therapy clinic with complaints of low back pain. The eternal allure of the Colorado sun, mountains, and countless outdoor activities entices us to jump right back in after being less active, or active in much different ways, over the winter. Ah, the garden. We are enchanted each year with planting and landscaping, to break free of the indoors and surround ourselves with green grass, full plants, colorful flowers and fresh vegetables, while our resident elk and deer thank us for the all-you-can-eat salad bar. The repetitive and/or sustained stresses of gardening, including squatting, kneeling, bending, lifting, twisting and digging, put the muscles, ligaments and intervertebral discs of the spine under a significant amount of strain. Following a few simple tips while youre in the garden can protect your back, but will not, unfortunately, protect against grazing mammals: WARM UP Spend 5-10 minutes before gardening to prepare your body for activity. Taking a short walk or stretching gently can be very beneficial. Before, during and after your project, consider performing the stretches listed below to protect your back. TAKE BREAKS.STRETCH Begin slowly. Divide your gardening projects into smaller tasks initially until you grow more accustomed to the activity and its demands. Because so much of gardening requires bending, perform a couple of simple stretches every 15-20 minutes to unload the ligaments and discs of your spine: The press-up: Lie on your belly. Place your hands under your shoulders as if you were going to do a push-up. Keep your hips on the ground, and gently push your upper body up, straightening your elbows. Move slowly. Hold for 1-2 seconds and lower yourself down. Repeat 6-10 times. The back bend: Stand with your feet about hip width apart. Place your palms against the small of your back, and gently arch backwards. Hold 1-2 seconds. Repeat 6-10 times. LIFT WITH YOUR LEGS When lifting pots or bags of soil or mulch, keep your back straight with your abdominals pulled in. Squat, and bring the item in close to your body. Lift with your legs. Keep loads relatively light, since most lifting in the garden tends to be repetitive. Avoid lifting above waist level, and do not twist while lifting. MODIFY THE ACTIVITY Consider using long-handled gardening tools that allow you to stand while you work, rather than sitting, and minimize bending. Kneeling pads and garden seats can also be helpful. Raised beds are an excellent modification in the garden, allowing a place for you to sit and work with less bending. WORK IN ONE DIRECTION Most back injuries occur as a result of coupled movements, particularly bending and twisting. Try to keep your work directly in front of you, and if you need to transfer things or work to your side, move your body to face in that direction. IF BACK PAIN FINDS YOU If, despite your best efforts, you experience an onset of low back pain as a result of gardening or another summer activity, resist the temptation to put yourself on bed rest. This can actually lead to more persistent symptoms and loss of supportive muscle strength. Unless your back pain is significant and requires immediate attention by a professional, allow yourself 24 hours to rest, and consider using ice and anti-inflammatory medication. During this time, attempt to unload your spine by performing the extension stretches outlined previously. Press-ups will likely be more comfortable and better tolerated acutely. Be consistent with stretching every 1-2 hours. Avoid bending and prolonged sitting, particularly in soft chairs or sofas. A gentle walking programs is highly encouraged, as it promotes a more neutral spine. Gradually resume activity, as your symptoms allow. More than 80 percent of the population will experience an episode of low back pain at some point, and most of these episodes will resolve on their own over 8 weeks. If, however, you experience lasting symptoms or radiating pain into your leg that is not improving with self-management, follow up either with your physician or come directly to a physical therapist for an evaluation. PREVENTION IS KEY At Mountain View Physical Therapy, we also encourage a yearly Fitness Physical in the spring or early summer. A comprehensive Fitness Assessment by a physical therapist can help you to identify areas of strength and