Maintaining A Healthy
Back In The Garden
Laying before you on the floor
is a piece of paper that shows your
garden plot plan and a 40 pound
bag of potting soil. If you were to
bend over and pick up either one
of these items, which one do you
think could put the most strain on
your lower back? The majority
would answer the 40 pound bag of
potting soil. Yes, the 40 pound bag
of potting soil can strain your low
er back, but so can the piece of
paper that shows your garden plot
plan.
I personally can attest to this
situation. Some time ago, I did
blend over to pick up an Bxlo
piece of paper, and felt this pain
shoot threw may back and bring
me to my knees in pain. I spent 10
long days in bed trying to heal my
back.
You sec, it isn’t always the
weight of the item you are picking
up or lifting that can cause strain
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to the lower back. In my case, it
was the position I was in when I
reached down to pick up the piece
of paper. I over rotated (twisted)
my back when I bent down to pick
up the piece of paper, also, my
back was very tight from the strain
I placed on it the day before.
Gardening is an excellent form
of exercise.
Don’t stress your joints. Any
age group from toddler to a senior
citizen can become involved in
gardening. It’s a great way to
release stress, make friends and it
bums anywhere from 250-300
calories an hour.
However, too much of a good
thing has its price. When I’m out
in my gardens, I seem to lose track
of time and before I know it. I’ve
worked through lunch and my
children are begging me to start
dinner. It’s so easy to spend 5-6
hours out in my gardens and not
realize that I’ve just spent the 5-6
hours bent over. Oh my aching
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Here are some tips on how to
keep your back strong and healthy
for those long hours spent in the
garden.
• When pulling weeds, picking
up garden tools, etc., never bend
from the waist only; bend from the
hips and the knees.
• When lifting heavy items,
such as bags of soil, shovels, the
wheel barrow, etc., lift the bulk of
the weight with the legs.
• Never lift objects higher than
your waist.
• Always turn and face the gar
dening equipment or supplies you
are lifting.
• Avoid carrying unbalanced
loads. An example of this would
be carrying a 25 pound bag of soil
in one hand and an empty water
ing can in the other hand. Make
two trips if you have to or load up
the wheel barrow.
• Hold heavy objects close to
your body. Keep hoe, rake, heavy
bags of soil, etc., in close to your
body.
• Never carry anything heavier
than you can manage with ease.
• Avoid sudden movements.
• Learn to keep your head in
line with the spine, shoulders are
back and down and abdominal
contracted. (Pulled in tightly).
• Incorporate strengthening
exercises for the back, abdominal
and thighs.
• Stretch before, during, and
after any strenuous task. Any time
you feel tension in the back,
stretching is needed.
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• Most importantly, before
beginning any strenuous activity,
whether it’s as simple as garden
ing or beginning a stretching and
strengthening program for your
lower back, you should first con
sult with your physician.
Gardening has a great many
rewards, but just as our gardens
need TLC, we also need to take
time to care for ourselves. So,
begin today by implementing the
tips on caring for your back. Work
signed into law during her first
term in office. One of those is the
Farmland Preservation bill.
She is currently working on a
bill for approval of an ag license
plate. The profits from the sale of
the specialty licence plates would
help fund ag land preservation.
Most legislators, Sheila said, are
sympathetic towards farming con
cerns and want to help them, but
often don’t realize that some prop
osals especially those dealing
with environmental concerns
could put farmers out of business
instead of benefiting the agricul
tural community.
“It’s hard enough fanning with
out being burdened with paper
work,” she said.
Of her duties as representative,
Sheila finds the public speaking
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Lmcmiw Farming, Saturday, February 24, 1296*85
State Representative
(Continued from Pago B*iy
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it into your daily life style and dig
to your hearts content!
Prepared by Donna O’Neill, a
Master Gardener volunteer for
Penn State Cooperative Extension
in York County.
Any questions regarding the
above article can be addressed to,
Donna O’Neill, Penn State Master
Gardener Program, 112 Pleasant
Acres Road, York, PA
17402-9041 or you may call (717)
840-8408.
aspect the most challenging.
“I still get butterflies wherever I
get up to speak,” she said.
There is little sparetime for Shei
la. In fact, she said she hasn’t read a
book for pleasure since she took
office. And the baby quilt she
started to make for Emilie before
her birth has now been relegated
for the distant advent of a grand
child.
When asked who does the cook
ing, Sheila smiles and answers,
“Cooking? We have a micro
wave.”
Sheila isn’t thinking of trying for
national political office. She said,
“I’m happy with my job here. I
want to do the best at what I’m
called to do. I couldn’t handle that
Washington Beltway, but then
again, I never planned to seek this
one (political seat).”
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