Caucasian Men Building Garden by Moving Soil in the Barrow. Gardening Theme.
Dr. Alexander Jimenez looks at how to keep your back healthy while doing yard work and gardening. We’re looking for ways to find mental and physical engagement without socializing. Many individuals are breaking up isolation and monotony by doing home projects in the yard and garden.
Doctors may tell patients that yard work and gardening should be avoided if they have a bad back. Individuals with a history of back pain/issues or who have had spinal surgery might think that gardening is out of the question. None of this is true. Yard work and gardening can be therapeutic physically and mentally for individuals with compromised backs as long as they follow some common-sense safety concepts.
Gardening with an ergonomic approach can make yard work and gardening very back/spine-friendly. If possible, try to get tools for gardeners with neck and back problems or modify your own. Modified tools can highly reduce the chances of injuring your back. Try to set up the yard or garden in a way with minimal bending and reaching.
If this cannot be achieved, set up the work to be done in an order where any bending/reaching tasks are spaced out so as not to be doing them all at once. Here are some ways for back-preservation when doing yard work and gardening. They will make your work more productive, reduce fatigue and discomfort, and minimize the risk of exacerbating any back injuries/problems.
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Working in the right environment is important for those with a bad back. If possible, garden on a raised platform or a raised garden at a comfortable height to be able to stand and garden without bending and reaching. Structures can be purchased, or make them yourself with old broken used furniture like tables, shelves, etc. Garden beds can be worked using the square foot technique to minimize bending, reaching, and squatting.
The Square Foot gardening technique was invented in 1976 by Mel Bartholomew, a civil engineer and efficiency expert that took up gardening after retiring. These types of gardens are made waist-level using old furniture, self-made or store-bought frames that are back-friendly. Gardening like this means less time weeding, bending, and reaching with more time enjoying the therapeutic benefits.
Here are some tips on modifying your methods and tools for safe yard work and gardening. One example is using a golf bag with wheels for carrying and selecting long tools. Also, use a two-wheeled garden cart/wheelbarrow. It is more balanced than a standard wheelbarrow and is better for the spine.
Never use the back muscles to lift. Lift with the legs. Bend the knees, hinge at your hips, and keep the back straight. If needed, practice bending before a mirror to see your form and ensure the technique is done correctly. Check out this YouTube video on raking and hoeing. Plant containers while standing using a potting bench or an old table. Have a stool, chair, or heavy-duty bucket to sit down easily when a break is needed.
One back-friendly gardening technique is to plant in containers. Plant them where they will sit, which minimizes lifting or carrying to a location. Styrofoam peanuts can be placed at the bottom third of the container instead of gravel to make the containers lighter. If using large containers, invest in a wheeled pot dolly to move the containers easily.
With big projects, break them down into smaller, more manageable tasks. Dividing the bed/s into halves or thirds makes the work more pleasant. Underestimating how long a project might take can be a major setback. So set time limits and follow through. When recovering from surgery or a back injury, set a limit of 15 minutes of work and see how it feels. If your back is not irritated or sore, expand to 30 minutes.
Work smarter, not harder. Under no circumstances should you shovel or pull up heavy, deep-rooted plant/s. This type of movement could end yard work and gardening for some time. Do not forget that pain is our body’s telling us to stop. Be sure to talk with a spine specialist or chiropractor before starting yard work or gardening.
Activity and fresh air can make us feel healthy and happy. Gardening can provide this along with healthy exercise. Therapeutic benefits of yard work and gardening have been well documented. Gardeners that did daily work were found to experience significant stress reductions and improved overall health and quality of life compared to non-gardeners.
Gardening can significantly raise energy levels, optimism, zest for life, self-esteem, openness, and other factors relevant to self-image. Even a little gardening goes a long way. Just being outside and the physicality of yard work and gardening contribute to stress reduction. Another benefit of gardening is planting herbs and veggies; you can cook even healthier, much like a farm-to-table restaurant.
General Disclaimer, Licenses and Board Certifications *
Professional Scope of Practice *
The information herein on "Yard Work and Gardening With a Bad Back" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
Blog Information & Scope Discussions
Welcome to El Paso's Premier Wellness and Injury Care Clinic & Wellness Blog, where Dr. Alex Jimenez, DC, FNP-C, a Multi-State board-certified Family Practice Nurse Practitioner (FNP-BC) and Chiropractor (DC), presents insights on how our multidisciplinary team is dedicated to holistic healing and personalized care. Our practice aligns with evidence-based treatment protocols inspired by integrative medicine principles, similar to those on this site and on our family practice-based chiromed.com site, focusing on naturally restoring health for patients of all ages.
Our areas of multidisciplinary practice include Wellness & Nutrition, Chronic Pain, Personal Injury, Auto Accident Care, Work Injuries, Back Injury, Low Back Pain, Neck Pain, Migraine Headaches, Sports Injuries, Severe Sciatica, Scoliosis, Complex Herniated Discs, Fibromyalgia, Chronic Pain, Complex Injuries, Stress Management, Functional Medicine Treatments, and in-scope care protocols.
Our information scope is multidisciplinary, focusing on musculoskeletal and physical medicine; wellness; contributing etiological viscerosomatic disturbances within clinical presentations; associated somato-visceral reflex clinical dynamics; subluxation complexes; sensitive health issues; and functional medicine articles, topics, and discussions.
We provide and present clinical collaboration with specialists from various disciplines. Each specialist follows their professional scope of practice and licensure jurisdiction. We use functional health & wellness protocols to treat and support care for musculoskeletal injuries or disorders.
Our videos, posts, topics, and insights address clinical matters and issues that directly or indirectly relate to our clinical scope of practice.
Our office has made a reasonable effort to provide supportive citations and has identified relevant research studies that support our posts. We provide copies of supporting research studies upon request to regulatory boards and the public.
For further discussion on how this information relates to specific care plans or treatment protocols, please ask Dr. Alex Jimenez, DC, APRN, FNP-BC, or contact us at 915-850-0900.
We are here to help you and your family.
Blessings
Dr. Alex Jimenez DC, MSACP, APRN, FNP-BC*, CCST, IFMCP, CFMP, ATN
Email: coach@elpasofunctionalmedicine.com
Multidisciplinary Licensing & Board Certifications:
Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Chiropractic Licenses:
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Nurse Practitioner Licenses:
Texas APRN License #: 1191402, Verified: 1191402 *
New Mexico CNP License #: 90560, Verified 90560
Florida APRN License #: 11043890, Verified: APRN11043890 *
Colorado License #: C-APN.0105610-C-NP, Verified: C-APN.0105610-C-NP
New York License #: N25929, Verified N25929
Georgia APRN License #: GAA-NP005701
Multi-State Advanced Practice Registered Nurse (APRN*) Texas & Multi-States
Multi-state Compact APRN License by Endorsement (43 States)
Compact Status: Multi-State License: Authorized to Practice in 43 States*
Nursing Licensure Compact: Updated Here
DEA Registration: (Drug Enforcement Agency Registered)
All medical (MDs) and family practice providers (FNP-APRN) are registered and licensed to offer various levels of medication.
Verify Providers' DEA Registration Here
License Verification Link: Nursys License Verifier
* Prescriptive Authority Authorized (DEA Registered Providers). Call if Required
Board Certification:
ANCC FNP-BC: Board Certified Nurse Practitioner*
Education:
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice, MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
(Board Certified: Family Practice Nurse Practitioner—Multistate)*
(Licensed Nurse Practitioner & Chiropractor - Multistate)*
Clinical Director
DC & FNP License (Review Above)
Digital Business Card
NPI: 1205907805
Dr. Maria Cardenas, MD
(Board Certified: Internal Medicine)
(Licensed Medical Doctor)
Medical Director, Clinical Director & Collaborative Physician
NPI # 1164426748
MD License #: J2933
Licenses and Board Certifications:
MD: Medical Doctor
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
FNP-BC: Family Practice Across Life Span (Neonatal to Geriatrics)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Family with Primary Care Focus (Family Nurse Practitioner or FNP)
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
TNA: Texas Nurse Association: Member ID: 06458222
TNP: Texas Nurse Practitioner Association ID: 2025091511
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurses Association: Member ID: 06458222 (District TX01)
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
| Yes | 363LF0000X - Nurse Practitioner - Family | CO | C-APN.0105610-C-NP |
| Yes | 363LF0000X - Nurse Practitioner - Family | NY | N25929 |
| Yes | 363LF0000X - Nurse Practitioner - Family | NM | 90560 |
| Yes | 363LF0000X - Nurse Practitioner - Family | GA | GAA-NP005701 |
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
(Board Certified: Family Practice Nurse Practitioner—Multistate)*
(Primary Care Across Lifespan—Neonatal / Pediatric / Adult / Geriatrics)
(Licensed Nurse Practitioner & Chiropractor - Multistate)*
Clinical Director
Digital Business Card
NPI: 1205907805
Dr. Maria Cardenas, MD
(Board Certified: Internal Medicine)*
(Licensed Medical Doctor)*
Medical Director, Clinical Director & Collaborative Physician
NPI # 1164426748
MD License #: J2933
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