Call
Mission Spine Treatment Clinic 11860 Vista Del Sol, Ste. 128 Phone: 915-850-0900
Fitness

Gardening Tips and Stretches: Low Back Pain Prevention

Share

Gardening is healthy for the body and does count as exercise, which works the major muscle groups that include the neck, shoulders, arms, abdomen, back, glutes, and legs. However, gardening can cause stress to the body with unhealthy posture/positioning, not using proper lifting techniques, using the wrong tools, and not taking breaks to stretch out the body, move around, and rehydrate. This can lead to body soreness, pain, and injuries. Here are some recommended gardening tips and stretches for pain prevention.

Book Appointment 24/7

Stop Suffering. There is NO need to remain in PAIN. Our Allied Back & Joint Specialists and Doctors are here to help you back to a pain-free life. Book an online appointment anytime at your convenience. Call Us Today: 915-850-0900

Book Online Appointment

Gardening Tips and Stretches

A sore back and body can stem from staying in a single posture for too long and repetitive motions/movements. Here are a few tips to help maintain musculoskeletal health while gardening:

Tools

  • Choosing the right garden tools can spare a lot of pain and money.
  • Focus on the fundamental tools and purchase the best quality tools that the budget will allow.
  • Size weight, task level, material, grips, handle length, and attachments are things to consider
  • Maintaining quality tools will go a long way.

Digging

  • Digging requires the right tools to get the job done safely and efficiently.
  • Make sure the shovel is sharp enough to reduce using extra force to break up the dirt.
  • The shovel handle should be long enough to avoid excessive bending.
  • Utilize proper digging posture while using a shovel.
  • If using too much pressure, soak the soil to loosen it up.
  • Try not to twist when shoveling the dirt/soil; instead, move the whole body to where the dirt needs to be.

Lifting

  • Prolonged lifting of bags, plants, pots, and equipment can take a toll on the spine and spinal muscles.
  • Bend the knees and use the hips to lift, as the hip muscles are stronger than the low back muscles.
  • Do not bend the waist to come back; use the hips.
  • Investing in an elevated garden or gardening seat/stool is recommended to avoid bending.

Weeding

  • Weeding can require prolonged sitting or bending, depending on the number of weeds.
  • To avoid excessive sitting and bending, a gardening seat/stool can help, as well as a standing weeding tool will reduce the pressure on the back.
  • This is also helpful for knee and/or hip pain.

Mowing

Take Breaks

  • Do not push through; take a break even if the body feels great.
  • Every half hour, the body needs to rest.
  • Try to work in 30-minute increments then break to move around, stretch, relax, and rehydrate.
  • Squatting, bending, digging, lifting bags, and pushing wheelbarrows is a form of strength training that helps achieve stronger muscles, healthier bones, and joints.
  • But if there are no breaks, the chances for pain and injuries increase.

Stretches

Simple stretches can reduce the strain and pain of gardening. Stretching before, during, and after the gardening session is recommended.

Cat Stretch

  • This is a simple yoga pose that helps with back soreness.
  • On your hands and knees, keep the hands at shoulder distance and the knees at hip distance.
  • Pull the navel up to the spine and arch/round the back.
  • Slowly straighten the back.

Cow Stretch

  • The cow stretch is the opposite of the cat pose.
  • Start in the same position.
  • Drop the stomach to the floor and lift the head up and back.
  • The spine will arch and gently stretch the back.

Head Rolls

  • Head rolls will help with shoulder and neck pain.
  • Drop the chin down toward the chest.
  • Gently roll the head to one side going around back to the center.
  • Repeat in the opposite direction.

Supine Twists

  • Supine twists can help the lower back.
  • Lay down with the legs at a 45-degree angle and the arms out to the sides.
  • Twist the legs to one side and look in the opposite direction.
  • Hold the pose until the stretch is felt, and then move back to the starting point.
  • Repeat on the opposite side.

Chiropractic

Chiropractic medicine can help alleviate aches and pains and rehabilitate, realign, and strengthen the body to optimal health. Individuals are educated on the musculoskeletal system, injury prevention, nutrition, and exercise to maintain wellness and a pain-free lifestyle.

Book Appointment 24/7

Stop Suffering. There is NO need to remain in PAIN. Our Allied Back & Joint Specialists and Doctors are here to help you back to a pain-free life. Book an online appointment anytime at your convenience. Call Us Today: 915-850-0900

Book Online Appointment

Pain-Free Gardening Tips and Stretches

References

Howarth, Michelle et al. “What is the evidence for the impact of gardens and gardening on health and well-being: a scoping review and evidence-based logic model to guide healthcare strategy decision making on the use of gardening approaches as a social prescription.” BMJ open vol. 10,7 e036923. 19 Jul. 2020, doi:10.1136/bmjopen-2020-036923

Masashi Soga A et al. “Gardening is beneficial for health: A meta-analysis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5153451/pdf/main.pdf.

Scott, Theresa L et al.”Positive aging benefits of home and community gardening activities: Older adults report enhanced self-esteem, productive endeavors, social engagement, and exercise” SAGE open medicine vol. 8 2050312120901732. 22 Jan. 2020, doi:10.1177/2050312120901732

Book Appointment 24/7

Stop Suffering. There is NO need to remain in PAIN. Our Allied Back & Joint Specialists and Doctors are here to help you back to a pain-free life. Book an online appointment anytime at your convenience. Call Us Today: 915-850-0900

Book Online Appointment

General Disclaimer *

Professional Scope of Practice *

The information herein on "Gardening Tips and Stretches: Low Back Pain Prevention" 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 found on this site and our family practice-based chiromed.com site, focusing on restoring health naturally 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 is governed by their professional scope of practice and their jurisdiction of licensure. 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 are directly or indirectly related 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.

We understand that we cover matters that require an additional explanation of how they may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, please feel free to 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 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)

  • The Family Nurse Practitioner (FNP) promotes, maintains, and restores health for individuals and families across the lifespan. FNPs also identify health risks, promote wellness, and diagnose and manage acute and chronic illness.
  • The FNP focuses on comprehensive primary care, promoting healthy lifestyles for patients across the lifespan in settings such as private practice, physician offices, and community health centers.

 

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

📆 Schedule Appointment: Schedule 24/7 (Click Here)

Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility. Purpose & Passions: I am a Doctor of Chiropractic specializing in progressive cutting-edge therapies and functional rehabilitation procedures focused on clinical physiology, total health, functional strength training, functional medicine, and complete conditioning. We focus on restoring normal body functions after neck, back, spinal and soft tissue injuries. We use Specialized Chiropractic Protocols, Wellness Programs, Functional & Integrative Nutrition, Agility & Mobility Fitness Training and Cross-Fit Rehabilitation Systems for all ages. As an extension to dynamic rehabilitation, we too offer our patients, disabled veterans, athletes, young and elder a diverse portfolio of strength equipment, high-performance exercises and advanced agility treatment options. We have teamed up with the cities' premier doctors, therapist and trainers in order to provide high-level competitive athletes the options to push themselves to their highest abilities within our facilities. We've been blessed to use our methods with thousands of El Pasoans over the last 3 decades allowing us to restore our patients' health and fitness while implementing researched non-surgical methods and functional wellness programs. Our programs are natural and use the body's ability to achieve specific measured goals, rather than introducing harmful chemicals, controversial hormone replacement, un-wanted surgeries, or addictive drugs. We want you to live a functional life that is fulfilled with more energy, a positive attitude, better sleep, and less pain. Our goal is to ultimately empower our patients to maintain the healthiest way of living. With a bit of work, we can achieve optimal health together, no matter the age, ability or disability.

Published by
Dr Alexander D Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

Recent Posts

Chiropractic Rehabilitation Benefits for Shoulder Pain

Discover the benefits of chiropractic rehabilitation for shoulder pain for faster recovery and improved shoulder… Read More

Heavy Legs After a Desk Day: Find Relief Today

Heavy Legs After a Desk Day: Nerve Irritation, Deconditioning, Circulation, or Metabolic Health? Abstract: Heavy,… Read More

Restless Legs After a Long Tech Day and Treatment Options

Restless Legs After a Long Tech Day: Nerve Irritation, Sleep Disruption, Iron Status, or Something… Read More

Chiropractic Benefits with Integrative Treatments for Migraines

Discover innovative integrative chiropractic treatment solutions to manage migraine pain and restore balance in your… Read More

Burning Feet After Shift: Treatment Options Available

Burning Feet and Tingling Toes After a Tech Shift: Finding the Real Source Abstract: Burning… Read More

Chiropractic Rehabilitation: Improving Jaw Function From TMJ

Chiropractic rehabilitation for TMJ offers several methods to ease pain and improve your overall well-being.… Read More

Sciatic Nerve Compression in Amazon Delivery Workers

Resolving Sciatic Nerve Compression After High-Impact Amazon Delivery Shifts Abstract Amazon delivery work can stress… Read More

Chiropractic Care Treatment Options Explained to Reduce Obesity

Understand the role that chiropractic care plays in reducing obesity and how it can promote… Read More

Rapid Nerve Relief for Warehouse Sciatica Explained

Rapid Nerve Relief for Warehouse Sciatica: PRF/PFP and Decompression Abstract: Amazon associates may walk five… Read More

Leg Pain After Long Hours of Server-Floor Work in Data Centers

Is It Sciatica or Just a Tight Hip? Understanding Leg Pain After Long Hours of… Read More

Metabolic Restoration Methods to Reduce Insulin Resistance

Understand the importance of metabolic restoration to reduce insulin resistance for achieving optimal health and… Read More

SubQ Testosterone for Women: Boosting Spine Health Naturally

SubQ Testosterone for Women: Hormone and Spine Health Abstract Testosterone is often labeled a "male… Read More

Hours & Info

EL PASO LOCATIONS

East Side: Main Clinic*
11860 Vista Del Sol, Ste 128
Phone: 915-412-6677

Central: Rehabilitation Center
6440 Gateway East, Ste B
Phone: 915-850-0900

North East Rehabilitation & Fitness Center
7100 Airport Blvd, Ste. C
Phone: 915-412-6677

drj@elpasobackclinic.com

Mon. – Thu.: 8:30 AM – 7 PM

Fri. – Sat. : 8:30 AM– 1 PM

Sunday: Closed

Book Appointment: https://dralexjimenez.com/scheduler/

Sciatica News El Paso, TX

Diagnose • Treatment • Recovery • Prevention • Freedom

Online History & Registration 🔘
Call us Today 🔘