a bad memory do NOT go hand in hand. Even better, it's possible to reverse an ailing memory and regain your clear, sharp thinking from this point on.
You can practice the motion by standing in front of your sofa, sitting down, grabbing a cup of the table and standing up! That motion greatly reduces the risk of a back-related injury.
If you attempt to make a lift and the object is simply too heavy, ask for help. A neighbor, friend, or family member would likely be glad to give you a hand.
Finally, if you're going to be spending an extended period of time on your hands and knees, it's a wise idea to alternate the joints that you're balancing on. Relieving this pressure can reduce the risk of injury and keep you from overusing a particular body part. Your shoulders, wrists, elbows, and knees are all fragile so be careful. Also, gardening knee pads are recommended.
A great garden is always something people enjoy. Be safe when getting yours ready so you have ample time to take advantage of it.
In health,
Helen Martyre
Sources for Today's Article:
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The truth is, you can and should have a quick mind at every age. All it takes are a few simple changes that will help you protect, nourish, and exercise your brain.
How to Prevent This Common Back Pain
Dear Imran,
After enduring a long winter and a slow start to spring, you've probably grown quite anxious to get outside and prepare your garden for summer. Well, the weather looks like it's finally going to cooperate and invite you out to plant.
Just because the weather is getting ready, however, doesn't necessarily mean you are. Sometimes being a little too excited and aggressive can result in injury. Back problems are common this time of year, as gardeners jump at the first opportunity to get outside.Before getting your yard ready for summer, take a moment to prepare yourself first. Prior to getting your hands dirty, do a brief warm-up. With temperatures still relatively cool-especially in the morning-you are at greater risk for injury because your muscles are cold. To get the blood flowing, take a quick walk around the block or a warm shower, followed by stretching your back for a few moments. Taking a little time to prepare can help limber your back muscles so you're less prone to injury.
Once you're out there, be mindful of what you're doing. Repetitive motions can cause injury, so taking breaks or dividing work into 15-minute segments is recommended. This keeps movements fresh and prevents muscles from locking up or being overworked. Pick two or three tasks and alternate between them to lower the risk of injury.
Lifting is also an area of great concern, which sends many people to the hospital or chiropractor this time of year. The first thing to remember when it comes to lifting is technique. Keeping pressure off the back is essential, and doing this means you'll be lifting with your legs. Therefore, instead of bending over at the hip, you want to bend the knees and keep your back straight. Get a good grip on whatever you're grabbing and slowly stand up, keeping your back straight while relying on the strength in your legs and core to lift. You can practice the motion by standing in front of your sofa, sitting down, grabbing a cup of the table and standing up! That motion greatly reduces the risk of a back-related injury.
If you attempt to make a lift and the object is simply too heavy, ask for help. A neighbor, friend, or family member would likely be glad to give you a hand.
Finally, if you're going to be spending an extended period of time on your hands and knees, it's a wise idea to alternate the joints that you're balancing on. Relieving this pressure can reduce the risk of injury and keep you from overusing a particular body part. Your shoulders, wrists, elbows, and knees are all fragile so be careful. Also, gardening knee pads are recommended.
A great garden is always something people enjoy. Be safe when getting yours ready so you have ample time to take advantage of it.
In health,
Helen Martyre
Sources for Today's Article:
Ballingall, A., "How to Avoid Back Pain While Gardening," Toronto Star web site, May 27, 2013, http://www.thestar.com/life/health_wellness/fitness/
2013/05/27/how_to_avoid_back_pain_while_gardening.html, last accessed May 28, 2013.
2013/05/27/how_to_avoid_back_pain_while_gardening.html, last accessed May 28, 2013.
Reynolds, G., "Stretching: The Truth," New York Times web site, October 31, 2008; http://www.nytimes.com/2008/11/02/sports/playmagazine/
112pewarm.html?_r=0, last accessed May 28, 2013.
112pewarm.html?_r=0, last accessed May 28, 2013.
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