Grow Your Garden & Save Your Spine

With the warm weather finally here, let us help you stay safe and make the most of your time outdoors.

Mero Nunez Jr., DC (’88), assistant professor at Logan University and clinician at the Montgomery Health Center, offers tips on how to stay safe and healthy while spending more time working in your lawn or garden, including an easy-to-remember acronym he developed: POT.

P – Pace Yourself. Gardening and yardwork are like a marathon, not a sprint. Be sure to take breaks and avoid overexertion.

O – The Rule of Opposites. If you find yourself in a static posture for long periods of time, take a break to stretch and move in the opposite direction.

T – Tools. Choose the right too for the job—and for you! Tools with long handles require less bending and ergonomic tools with padded grips can help reduce strain on your hands and wrists. Be sure your equipment is the right size for your height.

“Avoid awkward postures, and try not to twist your back,” Dr. Nunez advises. “I like to tell people to put their nose where their toes are, or to make sure to turn their entire body rather than twisting, which strains the back.”

Dr. Nunez shares other general gardening and yard work safety tips, including:

When bending over, learn to “hip hinge”—bending forward from your hips, keeping your back relatively straight and your spine in a natural position—or use your leg muscles instead of back muscles.
Use proper lifting techniques for heavier items and always ask for help if an item is too heavy to lift alone.
If bending is an issue, consider planting a vertical garden or using raised flower beds.
Stay hydrated! The combination of heat, humidity and perspiration, especially in St. Louis, makes dehydration easy. Drink more water than you think you need and take breaks in the shade or indoors when possible.
Spread your work out over a few days to avoid overuse or muscle strains.

By taking the right precautions, you can enjoy the benefits of gardening and yard work while keeping your body safe and healthy throughout the season.

For more information, visit the Logan University Health Centers.

Grow Your Garden & Save Your Spine

P – Pace Yourself. Gardening and yardwork are like a marathon, not a sprint. Be sure to take breaks and avoid overexertion.

O – The Rule of Opposites. If you find yourself in a static posture for long periods of time, take a break to stretch and move in the opposite direction.

T – Tools. Choose the right too for the job—and for you! Tools with long handles require less bending and ergonomic tools with padded grips can help reduce strain on your hands and wrists. Be sure your equipment is the right size for your height.

When bending over, learn to “hip hinge”—bending forward from your hips, keeping your back relatively straight and your spine in a natural position—or use your leg muscles instead of back muscles.

Use proper lifting techniques for heavier items and always ask for help if an item is too heavy to lift alone.

If bending is an issue, consider planting a vertical garden or using raised flower beds.

Stay hydrated! The combination of heat, humidity and perspiration, especially in St. Louis, makes dehydration easy. Drink more water than you think you need and take breaks in the shade or indoors when possible.

Spread your work out over a few days to avoid overuse or muscle strains.