6 tips to protect your back:

1. 

   Conditioning

   Exercise regularly to stay in condition and warm up before starting with some gentle stretches.  (Reason #96 for staying in shape).

2. Breaks

   Break your jobs into smaller more manageable projects and take frequent breaks to rest and hydrate.

3. Tools

   Use long-handled tools to minimize bending and stretching and avoid over-extending.

4. Get dirty

   Hug those loads of manure/dirt/fertilizer close to your body to reduce back strain. Old clothes come in handy for this one.

5. Plant

   Choose slow-growing and/or dwarf varieties for easier reach and maintenance.  Consider container gardening – for patios, herbs and vegetables.  Raise your beds to shorten your reach.

6. Be Tom Sawyer

   Enlist helpers – family members, neighbors, younger backs – use bribery if necessary!  And don’t forget to strap on a back support thingy if you have one. Keep tools on a belt or in an apron to prevent excessive bending and stooping.  Use a wheel barrow or wagon for moving stuff around.

These tips to avoid back pain are no joke!  According to Consumer Reports, lower back pain is the 5th most common reason that adults seek medical help.  And if you’ve been on the planet awhile, you know that the effects of back strain or injury can be cumulative!  Some strategies to consider if you do experience simple back strain:  get plenty of rest, take frequent breaks, sit in supportive chairs, soak in warm water, apply ice packs and practice gentle stretching before, during and after gardening/yard work.  If your back pain persists and/or is chronic, consider seeking medical advice.

Source: www.take5massage.com; March 3, 2012.