Every spring, many of my Parkinson’s clients come to see me following a beautiful sunny weekend and they complain of a very sore back. Was it from some athletic sport they just participated in? No. Usually it is from garden and yard work! We imagine that we have one day to get everything done, which often leads to sore and over-worked backs. Yard work and gardening are almost always forward flexing of the spine, which is particularly bad if you have Parkinson’s disease. This leads to very painful, over-stretched back muscles, which may keep you from participating in the normal exercise classes that you need to help your PD.
The following are some simple pre and post yard work survival back stretches to get you ready for all that hard work! Don’t forget to keep stretching during breaks and take time to relax the back afterward.
Pre and Post Yard Work Back Stretch #1: Sacral Rock-Back
This exercise helps set the sacrum (triangle bone at the bottom of your spine) and warms up the low back, glutes, back, and leg muscles.
- Start out on all fours with the arms straight and the hips directly over the knees. The back should be in neutral spine (think shoulder blades in your back pockets).
- As you rock back on your heels, gradually aim your “tail feathers” in the air. You want to avoid tucking your tail under. Instead they aim for the sky. You will feel your glutes (butt checks) separate.
- Your arms must say straight the whole time!
- Big exhale as you rock back. When you are as far back as you can go, return to the stacked position with an inhale.
- Repeat 20 times.
Start of Sacral Rock-Back
End of Sacral Rock-Back
Pre and Post Yard Work Back Stretch #2: Standing Back Extension
Perform the Standing Back Extension exercise 3 or 4 times per day, whenever you have been sitting for a while, or when your back feels tight or sore. Your back should feel looser and better with this exercise. You can also do this seated.
- Simply stand up, your feet about hip width apart, and place your hands on top of your pelvis (the back of your hips).
- Keep your knees straight as you gently bend back as far as possible.
- Exhale as you extend.
- Return to the starting position and repeat 6 times, trying to extend slightly farther back each time.
Post Yard Work Back Relaxation #3: 90/90 Exercise
After yard work, repeat the first 2 exercises and add the 90/90 Exercise.
- Lay on your back with your hips and knees bent at 90 degrees with your lower legs on a chair. You may put a folded blanket under your hips, allowing your low back to sink to the ground. You can also have a small pillow under your head if you need to.
- Lay and let your back relax for 20 minutes.
Happy gardening!