The video below is less than 10 minutes, feel free to watch it here or if you prefer to read the transcription is below.
Good Morning Everyone!
How’s your morning starting what’s on Monday morning my morning is starting with a beautiful day with nice wind blowing supposedly here in Winston Salem. The forecast says that the winds are going to go up to 50 miles per hour which means I better hold on to my gear back here or the tree. Well you shouldn’t be holding on to the tree because the moisture is pretty much we’ve had a lot of rain here and the tree might be coming down at any moment. So just you got it you guys will have to help me make sure that the trees that coming out from behind me.
But how’s how’s everything going this morning? This session? agenda the way how I want to give out the information feel free to ask questions as you’re watching and I might be coming in front to check the screen to make sure if you’ve had any questions or anything like that and answer those as on live. But there are basically three parts I want to address and then I’m going to go through some specific equipment, you’ll see the equipment in the background.
I’ve got my lawn more out, I love doing the yard work, even had the gloves, gloves out, so I could actually do it, but I’ll show you as we get through, but we’ve got the lawnmower out, I’m gonna show you some moves with the shovel that raker I’ve got my back brace out, because I want to talk about that a little bit. We’ve got our chair out, we’ve got a little trimmer out there and then we got a little bigger.
So we’ve got all the equipment’s I wanted to just kind of go over all of those things. This is gonna be about 20 to 30 minutes long, is free to take notes as you’re going through this because it’s very important for me that you get the details that as I’m talking about it, because a lot of things comes to my mind as I am discussing About few of the things that are necessary and important based on the movements that we’re doing. And I want you to get the full value out of this event.
It’s a virtual event!
This is our first one of the kind of virtual event we would do this something like this on in a, you know, community center or a library. We’ve done a lot of workshops over the past year and a half.
And I wanted to still continue to bring value for all the people that are out there, doing the gardening doing the yard work, especially in these unusual times. we’re out and about, but what if you’re still you know, going through some experiences of back pain and what if you don’t have back pain and you want to protect your back and not end up in one so the three parts the agenda, the way how I want to go through the three parts to the workshop. First is I’m going addressing touching on if you currently have the back pains, what you should do, come on just a second. Let me see if the cameras rolling Where we want?
Oh, hey, Regina, good morning you’re watching. Okay.
Yeah, maybe I should tilt down a little for Thank you, thank you, my cameraman my 14 a wife, she’s making sure that all the all the little hiccups stay in place. Alright, so if people aren’t student workshop One is if you already have pain and you want to still go out in the yard and get it done if you’re like me, and that you can’t resist to see your yard getting spoiled that too tree limbs coming down and the leaves coming down and you want to really go out there, but what if you’ve got some back pain going on?
So the second part is, well, you don’t really have back pain right now.
But after you do the yard work, then you end up in back pain. Well what should you do in that case?
And then the third part is well, you don’t have to Back Pain either way, and you want to make sure you protect it and don’t let it come to you. So you don’t have to worry about seeing any practitioner and keep you safe and keep healthy and just couldn’t get strong from a distance like this.
So the first part is about the back pain when you already have it. And you still want to do the your work. Well first thing, if you have pain right now, you want to make sure that you address it itself. You want to find the cause if you know the cause, and you want to address the pain, pain is a symptom.
The symptom can happen because of multiple reasons. It may be a best pain, it may be a nerve pain, it may be a muscle strain pain, or it may be an injury that you’ve experienced in the past that’s been going on for a long time. And it just gives you the tightness and distance. So in cases when you have the pain, that’s your pain and the way you are Yes it is a you are doing your pain management, the pain management come in multiple ways. So you can do the heating pad back, you can take over the counter medications, take your prescription medications those are all i mean applying the appointment like crazy moments biofreeze all those are great ways to calm the pain down and you can be experiencing.
On top of that you also want to make sure that you’re using some form of support. So I’ve got an example of a back support. You know, this is the area that covers your pelvis, this is like your lumbar spine and you’ve got Alright, so this is the new strap had a back brace and basically the way you were, if you put it on the back like that, you put it on the inside half. These are really good bye Pay for any kind of supporting system if you’re getting ready to do something heavy or or that you’re actually experiencing any back pain and kind of keeping it in check. So that’s the first half and then the other half is Mr. Reinforcement straps, this adds more value to strengthening your back.
So we get the reinforcement strap and then you place it on and you’re ready to go. So making sure the back is fully protected so you’ve already done the eating paradise to fight the ointment isn’t kinesia cape on the back and added this time. This will give you a good solid start to make sure that you’re not making worse or damage at past when you already have. I do recommend it if you are currently are in pain and can’t afford to go out and see a therapist or habit. They’re just come to you which is what we do.
We are normal frontline medical professionals right now that we are serving the people through in home or telehealth. So we can a street in a video call like this and examiners still provide a lot of value and examine and make sure that what you’re experiencing the pain and what can be what can be the cause. But this is how you start your journey with you’re going into doing your work. So you’ve got the back brace on, and then you’re moving on.
The next phase is let’s say you are doing the yard work and you have the back pain and you already have that brace on. I’m going to go through some of the specific details with each and every equipment later on.
But let’s talk about the scenario number two. The scenario two is you have back pain after you do the order. So you don’t really have the pain when you go out or you don’t have a pain to start with. But then after you’ve done surgery Activities spend hour to hour in the yard and then you end up in the back.
What should you do in that case?
Well in those scenarios, again, you know that there is something going on during the yard work that you’re doing that results in the back thing. It could be a particular position, it could be an equipment that you’re using could be the way you’re pushing along, or it could be the way you’re using the majors here. You know, I’ll go into the specifics a little bit later. When you’re using these all these equipments in a different way, then optimal, then you might be experiencing the back pain. So recommendation in those scenarios. Again, you would want to have the back brace in that case, because you know that you will be ending up in back pain. So adding some support, doesn’t hurt. Back race does have some side effects. The side effects are well it supports the back. So It basically replaces the action on the muscles, which also means that it will potentially decrease the strength of the muscles.
Well, if you’re resting, and you’re not doing really anything and then putting the back brace on Well, that’s why when you read, and that’s my son of yours hearing in the background, he loves, by the way, he loves to do the artwork with me. And so all of this greenery in the background is the result of his hard work over here. He’s only three miles away. And he’s home.
You know, he brought home, Sonia. So if you are experiencing the back pain, you do want to have the back brace on, you want to support it? And then you want to look at the technique of the purpose that you’re using, how you’re going to look at the time. Are you taking enough breaks in the middle or are you holding one particular position or movement for a length of time that results In having you having some discomfort, you’re thinking a certain way got a shovel, you know? So those are the reasons. And the third is the primary meat and potatoes for the workshop today is how can you protect your back from having back pain if you’re not experiencing?
Well, I want to go through the four types that I want to go through that way you can do that beforehand. Then we’re going to go through the activities of the accuracy of the equipment. And then the third part is what do you do after the yard wash that way? You don’t have that full backing. Like how you look in the scenario number three, we’re now moved on to the scenario number three, how can you protect it? Well, one thing that I’m going to highly highly recommend is you gotta warm up Got a warm up?
You really nature’s classroom right now and there’s nothing like nature’s classroom in the nature. There’s boredom over here. Awesome. All right, moving on into the third part is how to protect your back before you record when you don’t want to record. So you start with some certain stretches, you know, warming up is a great idea.
There are a few and there are a few ways that you can warm up, you can just take a short walk, make sure things are warmed up. Or you can go through these five stretches that I’m about to show you and the primary areas that you want to really target with the stretches are your hits in your trunk, your calves, your pots.
Okay, so let’s start with the first one. We’re going to we’re going to do the simple straps to start with, we’re going to just do the front of the thigh stretch, grab onto something that way you’re not losing balance during the yarn going on. So just grab the leg and reset I don’t come here, right and just grab the leg and you make sure that you’re staying upright. We’ve got a nice upright trunk, show you both legs right way sideways and try to get your heel to bottom. That’s right here on the slides. Make sure the alignment is good. You hold this position for about 10 seconds. We do that for five reps, both sides. Make sure all of your front of the thigh these are all loose. You will need them when you’re squatting, when you’re shoveling when you’re wrong moving.
Okay, so that’s the front of the tie quads. That’s the first one second we have the back of the hamstring and the hips. way you can do that is you can grab onto again a certain sturdy surface. I’m going to grab on my chair from there, so hold on, don’t go anywhere. Don’t Don’t cheat between the notes.
Okay, how’s that chair brand new thing guys. It’s so visible. Yeah. Okay, so the next one is a hamstring stretch, you’re holding on to that chair and we’re bowing and trying to get a nice, lower back. You’re getting a nice lower back stretch back. Mid backside aren’t that there’s a combination of stuff going on over here. nice and loose. You do that again, four or five repetitions. And you do that about 10 or 15 seconds each old. Okay, to get the friend you got the hamstrings got the lower back. Now we want to do the rotation because you will be doing a lot of rotation with this nice little rake right here. So grab a cheers, cheers. Cheers all these good habits. share with you and as to what’s also very good.
Okay, so there, and then we’re going to do like a rotation of the chair, you may have seen this stretch on the video that we did on Friday with Dr. de bounzer. referring to, if you’ve been, you know, having zoomies from being on zoom 27 hours a day, you shouldn’t be doing this. That’s awesome.
So there’s an overlap here. So a third rotation. And I know Angela, you’re watching you got to be doing this stretch too. I know. That’s part of your homework. I know that. I hope you’ve done your stretching. All right, so it’s a nice stretch both sides. Do that. Okay, so that’s the rotation piece. We’ve got three of them.
Now we want to stretch the deeper parts of the head. You might be on the again on you know on your knees. Have your knee pads if you’re planning to be on the knees in the yard, have your knee pads on. You’re going to be in a kneeling position, whatnot. For that you want to make sure that hip flexors are stretched out to that position. Keep your back heel down and then upright position there beside me just for balance. Making sure that the front of the thigh stays nice and scratch holding that position and filling it out. It’s nice and straight in the mornings also. Also after a fitting break, great one before for magnesium or the air tightness that you might be building up in your drone. helps you keep your head up, you have longer your own hips without having to worry about any hip replacement. So if you already have one, that’s okay, you can stretch it out to keep keeping keep yourself from having another one.
Okay, that’s good. I need a little more stretch on my website up here, okay. And then the last but not the least, we’ve got the groin and the inside half of the blind because that has a tendency to be tight. So you could be in a wide leg position, kind of lunge. One way will feel this stretching the inside half here, and then the stretch on the other side inside half. Okay, so these are the five quick stretches didn’t even take more than five minutes. I’m ready to go. Go to work in the yard.
Okay. So these are the stretches that you do beforehand. The next part is, let’s do The actual movements of different objects and tools. I see my set of gloves over there sitting on the little swing set that we have a right back.
And every equipment with the posture and the positioning will start with a rate. So I’ve got the rake right here. Okay, so you know, obviously with the rake There are multiple ways you can do it. But the more traditional way is, you’re basically like trying to break these little twigs out from the yard or like these little leaves falling, I might be working on this with me or something like that. But you basically are twisting your trunk We’re located so you don’t want your legs to get planted because if your legs are planted, all the rotation will come from the lower back. Keep your feet free and loose. So the way you will do it if you sort of go for like almost like a, you know, getting really bad, I mean, music as a cricket bat, like picking a lot could be translated into even a tennis forehand or a golf swing or a baseball game.
But basically, you’re going for rotating and if you’re experiencing pain this, you better put on the back brace or put it away from the backwards. So this is how you do it for the rate and recommendation this change it every 10 or 15 strokes you change it to the other side. Same thing back with your tummy tuck. And, you know, do it in intervals if you end up in back pain at the end.
Just do like five minutes, break it. You go do some digging, five minutes, five minutes and just just extended maybe 10 minutes each, then And it’s easy 20 minute speech and the rotation of activity. That’s the first part. The second part is the shovel. We’re not going to dig straight in. But what if if I chose our set of shrubs over here, you basically hold it like that. And then use your body will.
So the way that you’re then you are baby steps or whatever from a wheelbarrow, whatever you’re doing the same thing. keep switching sides about every time 10 strokes, don’t overdo it, make sure you’ve got the core tucked in, and that there’s no pain with any of those activities. Alright, got the two major things done, you got a lot more. Okay, we’re out of time. We’ve got one more here.
Okay, for a lot more, when you’re, when you’re loading it out, you know, the ones that you’re actively turning on. You’re gonna have to probably turn this around seeing what positions that you want to, you wanna nice step stance before you roll it. Okay, so this is my holding position on my core, grab this man on the left hand on a swivel like this.
Core core tight and using the legs a lot. So just the legs This is the most often the not that people need an injury or credit or so. But you’ve got to have a strong core before you do 10. Then when you’re pushing it, so you want to make sure you keep your chest up, right?
Sort of leaning in a little bit, not a whole lot. And then use your calves use your legs is your core. Not that you’re still about and if you start to feel tired again, remember that 10 minute rule maybe that you know you’ve done that activity. 10 minutes, starting to move on to the next task, decide to plan it out, go out and Okay, decide, Okay, I gotta want to clean up my little figure of eight in the middle, and then I’m gonna do some more math. And shrub or something like that. So I have a set of activities going on.
All right, and then we’ve got how would you do the digging and how if you would, would you do the treatment so so we see how things are here. Okay, cool, cool, cool. All right. So coming close right here.
Okay so if you’re digging recommend if you’re going to be spending Becoming a lead grad and this guy, so check out the yard right here. This is pretty great.
Pulling the lead. And then same thing with if you saw how I’ve been, you know you want to have the lunch step you don’t want to just go then pick it up stand in the name set since going on Betfair All right.
Here share. Cool out. pretty wild over here. All right, okay, cool. Maybe a little bit of a bush trimming Let me grab that little pair of scissors. Sure, you can see that the corner, we’re gonna throw it on a graph so you could drop So, you kind of bow if you have to be low balance that there’s this, kind of give it a shake. to kind of keep switching legs.
Be able to see it better and know what to do. Alright, thank you for the Nice work. He’s the core strong. Keep your step stance, use the surfaces around, you got a little area, step up on it if you end up having a little bit of back pain and just move on to the next task, okay.
All right. All right.
All right. Um, well, you Have any questions or concerns we can wrap up right here. That’s our very first workshop but when a gardening and equipments and the way how we are yeah the other part that I wanted to point out was the way how we approach someone if they don’t come to us with back pain and wanted to go through the gardening, well highly recommend that you want to go through an exam with a movement therapist if you’re going to the doctor with your back pain about topic like you know, you want to get back to activities like gardening or the bicycling or yard work or whatever. You want to go through a movement exam. And what we will do in movement exams will look at each and every joints of the body around your, you know, areas that are involved because of back pain, like the hips, the knees, the ankles, the back, mid back, shoulder, all of those, close those numbers together testing the range of motion strand actually Have you do some movements like the squat movements, the lunge movements, make sure how those movements are coming along and will decide to plan for you and and give you the right advice on how long it will take for you to be able to get back to activities that you want to enjoy. And our bodies are designed to move, you know, and if you haven’t been able to do certain activities because of the back pain, and the doctor told you that, you know, you shouldn’t do that activity anymore.
Well, I would like to disagree on that. And I would like to examine that and make sure that you don’t have any areas that the doctor may have missed because quite often when you go in an exam, it’s a very passive exam, you talk and you come up with a hypothesis and you get pain medications and, and then your advice rest. However, I want you to be able to get a movement exam, which is done by a professor Rational a physical therapist and and you go through what areas are hurting what movements are bothering and and target those areas and target those movements and and bring that movement back, you know, up to nine patients 90 year old 95 year old doing gardening and yard work and pumping that lawn mower and not paint.
So, you know your bodies are capable of doing all of that activity, those activities and you shouldn’t you shouldn’t just start believing that this is how my life is going to be forever. With that said, we have an offer for all the viewers or the commenters or whoever watches this video by the end of this week.
So today’s the 13th so before Saturday, if you go to comment, three gardening page free gardening then we are offering a Hello well session, which we would otherwise charge 175 per visit, we’re offering that in $99 a visit through an evaluation, we’ll be able to decide and define a plan for you. And we’ll be able to decide, design the care plan, and find out how long it would probably take for you to get back to doing those activities pain free.
So comment pain free gardening, if you want to take advantage of that offer, share that with your friends and family. We can zoom in through a video call. We don’t necessarily have to go see them or they have to come see us. We can do a video called do the movement exams with a video call and we’ll be able to help you guys so comment pain free gardening, when you are one if you want to win that offer. Also, if you’re watching this on replay, comment, replay and it’s been a pleasure serving you guys and we’ll be back in about three weeks. three more weeks regarding another series of protect your back before you wreck your back, we will be live again later this week for a parallel session which is the zoom video call that I’m actually talking about to give you a tutorial on how it would look like a telephone session on video.
Alright guys signing off Dr. Sarvar Pathan Personalized Physical Therapy and Wellness. Thanks for watching.