Jake Berman

"Weekly Health Tips From Physical Therapist Dr. Jake Berman..."

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Tips to Reduce Aches and Pains While Gardening

Gardening
1.

Get the Blood Moving Before You Start

A brisk walk or activating the muscles of the limbs and spine can help get blood moving and warm up your body for gardening activities.

2.

Posture! Posture! Posture!

Using good body mechanics while gardening is important in order to reduce tightness and prevent injury. When lifting, engage your core by tightening your abdominals and lift with your legs preventing any bending in the spine. Avoid twisting your knees or spine when moving items and instead move your feet to turn your body as a whole unit.

3.

Implement Wheelbarrows and Carts for Heavier Items

Lift items while engaging your core and use your legs to reduce increased stress on your back. When moving the wheelbarrow or cart, use good posture in order to protect your body.

4.

Engage Your Core When Raking or Shoveling

Raking and shoveling in the garden can be very difficult tasks and can be hard on the body. Keeping your core engaged can reduce the stress placed on your back.

5.

Change Positions Frequently to Avoid Stiffness

Being aware of your body and sustained positions can help prevent aches and pains. If you have been leaning forwards for an extended period of time and start to experience creeping back pain, switch to a different activity to change your position.

6.

Protect Those Knees

Using a gardening pad can help alleviate knee pain when kneeling. If this doesn’t help aid your knee pain, an elevated garden bed may be for you!

7.

Take Breaks

If it has been a while since you have gardened, work in short stints and take breaks in between instead of waiting for aches and pains to come on.

8.

Consider Raised Garden Beds

Besides other benefits of raised garden beds, they can reduce the amount of bending required during gardening activities.

Dr. Jake Berman

Dr. Jake Berman

After graduating from the University of Florida, Dr. Jake Berman, PT, DPT sought out mentorship first from Bob Seton in Destin, FL and then from Aaron Robles in Jacksonville, FL. Both of these mentors have 20+ years of experience helping people keep active and mobile so they can enjoy high quality active lifestyles. What Jake found was that back pain was by far the most debilitating pain and the highest factor leading to decreased physical activity later in life.

These experiences are what inspired Jake to specialize in helping people aged 50+ keep active, mobile and pain free despite the aging process. There is nothing more rewarding than being able to alleviate somebody’s back pain so that they can get back to living their best life- especially in Naples! Over the years of helping 100’s of people aged 65-75 become stronger and pain free, one thing for sure has become apparent: “he who rests rots”.

Jake is a firm believer that we become stiff then old, not old then stiff. Seriously, think about it...

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