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www.snu-therapy.com www.strength-n-u.com 5 great tips to save your back while gardening this summer 1: Start with a warm up Take a brisk walk around the block for about 5 mins. Be sure to take long strides with a focus on swinging through the shoulders to get the muscles of the lower back activated. 2: Bend from your hips your lower back will thank you Establish the difference between bending from the lower back and bending from the hips. When bending from the hips(hip hinging) slide your rear end back and maintain a straight lower back. Avoid prolonged bending by taking mini breaks every 15-20mins to stand up and reach for the sky. 3: Prepare an ergonomic work area Here are some examples to create a safe work area; wheel barrel with two wheels allowing for more even work distribution as opposed to one wheel. Use a kneeler with arm handles that can be turned into a bench for positional changes. Use a long arm cultivator allow for less leaning forward and better posture. 4: Maintain a safe posture when lifting heavy loads Be sure to bend with the knees and keep a wide base. Maintain a straight/neutral back when leaning forward by flexes through the hips. Bring the object close to your body and raise up by contracting the glutes/buttock muscles. 5: Be careful when using large gardening tools Take a split or one line stance and lean in by flexing through the hips and keeping the lower back straight. These are some quick helpful tips to prevent lower back pain during your gardening season this summer. Prevention is key with lower back pain and no lower back pain equals a beautiful garden.