Photo: Vladimir VELENGURIN
How not to break your back, avoid pain and enjoy the troubles of the country, said the head of the department of geriatric rehabilitation of the Russian Gerontological Research and Clinical Center of the Russian National Research Medical University. N.I. Pirogova, physiotherapist, exercise therapy doctor Alexander Melia.
“Working in the garden is a physical activity that you need to prepare for so as not to get injured or have back pain, especially for older people,” says Alexander Melia. – Before you go to the beds, do a warm-up – do exercises to work out the muscles of the upper and lower extremities. This can be light stretching, calisthenics, or low-intensity exercise (such as walking). This will allow the musculoskeletal, cardiovascular and respiratory systems to prepare for physical activity.
To avoid back pain, falls, and fractures, do balance exercises.
For example:
1. WALKING “HEEL TO TOE”
Place the heel of one foot in front of the toe of the other. The toe and heel should touch or almost touch.
Stretch your arms to the sides, tighten your stomach, your back is straight.
Pick a point in front of you and look at it as you move towards that point.
In the same way, change legs, taking steps forward.
Take 20 steps.
2. BALANCE WHILE WALKING
Stretch your arms to the sides, tighten your stomach, your back is straight.
Pick a point in front of you and look at it as you move towards that point.
Move in a straight line, lifting one leg bent at the knee and moving it forward.
Take 20 steps, changing legs.
3. BALANCING ON ONE LEG BASED ON A CHAIR
The abdomen is tucked up, the back is straight, the chin is raised, looking forward.
Standing on one leg, hold on to a chair.
Maintain this position for 10-15 seconds.
Repeat 10-15 times on one leg, then on the other.
FIVE IMPORTANT RULES TO AVOID BACK PAIN
* When planting plants or weeding the soil, use a chair or a small bench so as not to put pressure on the lower back and knee joints.
* When working in the garden, be sure to take breaks, not only during intense work, but even if you are sitting, especially in a bent position. During such breaks, you can move a little and stretch.
* Gravity is best moved with garden carts and wheelbarrows. In no case do not lift heavy objects abruptly, it does not matter, with a squat or semi-squat, the main thing is that there are no jerks.
* This also applies to any other work: try to keep all movements smooth and measured. If there is a sharp pain in the joints, spine – stop work immediately.
* And do not forget to observe the drinking regime – in between work, be sure to take a few sips of water. Try not to stay in the sun for a long time and use sunscreen.
