As an avid gardener, I can tell you that gardening puts as much strain on your body as many contact sports. Many gardeners view weeding and planting as fun, leisurely activities, without realizing (until too late) the strain put on the body. Repetitive tasks such as stooping, lifting, bending and reaching, as well as prolonged kneeling all can contribute to months of unwanted pain and dysfunction. Here are some pro-tips to avoid injury:
- Warm up! Go for a walk around the block to get your muscles warm.
- Stretch out for a few minutes. Perform some shoulder rolls, gentle calf stretches, low back stretches and wrist stretches (see pictures below).
- Consider purchasing a gardening stool or pad if you plan on weeding or planting for extended periods of time. If you typically have problems getting up from a kneeling position, bring a supportive stool with you so that you can lean on it to help you into standing.
- Switch up your activities. A good rule of thumb is to change activities every 10 minutes to give your body a break from sustained activities. For example, perform a light task such as weeding for 10 minutes, then switch to a more taxing activity such as digging for 10 minutes, then switch back to weeding for 10 minutes. Take a break every thirty minutes, gradually increasing your time as your body allows.
- It has to be said- use your legs when you lift. Remember, your legs are strongest when they are about halfway bent, so try to avoid squatting too low to the ground. Brace your abdominals before lifting, keep your back straight, and keep the object close to you.
- Shuffle your feet rather than twist. Gardening is famously known for causing back pain, especially after activities such as using a shovel to throw soil into a nearby pile. Rather than constantly twisting at the waist, shuffle your feet to change the direction of your body.
- Bring the garden to you. Using two to three foot high raised garden beds decreases the amount of bending over you have to do while planting and maintaining your garden.
- Stretch afterwards! Now that your muscles are pumped up, take some time to treat them gently. Perform gentle stretches while deep breathing.
Below are examples of stretches that may be beneficial to perform before and after gardening.
At New Moon Physiotherapy, we welcome all gardeners, from patio warriors to farmsteaders. Contact us today to get in your best shape for your spring and summer garden!
