Gardening Tips To Avoid Aches And Pains
Long days of glorious sunshine make us yearn to get outdoors and into the garden. The problem is that common gardening activity, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints. Here are a few suggestions that might help restore the joy of gardening and prevent injuries:
· Warm up by walking briskly for 10 minutes.
· Avoid staying in one position too long to avoid stiffness or cramping.
· Use proper body mechanics when you pick something up or pull on something, such as a weed; Bend your knees, tighten your abdominals, and keep your back straight as you lift or pull things. Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your full body as one unit.
· Minimize the amount of bending and twisting you do through any joint. For instance, keep your wrist straight and use your shoulder muscles to pull and lift rather than bending your wrists backwards when pulling things.
· Be in tune with your body and respect your pain. If you feel achiness in any body part, try taking a break to stretch in the opposite direction. For example, if you’ve been bending forward and your lower back aches, slowly stand up and gently lean backwards a few times.
· Use appropriate tools and equipment. Consider what you need to improve your grip, to minimize carrying, and to avoid bending and reaching. Long handled tools, kneeling benches, carts on wheels, enlarging the grip on the handles, ratchet pruners, and lever handles on faucets are
all worth some consideration. Also, use a garden cart or wheelbarrow to avoid injury with lifting/carrying. Be sure to keep your core engaged and a straight back when using the wheelbarrow.
· If you already have a condition such as arthritis, it is advised that you prioritize and plan your garden. Figure out what is really important to you and what can be eliminated or delegated to someone else. Could you use automatic sprinklers? Would it help to have raised flowerbeds to minimize bending? Hoe weeds instead of pulling them if your hands hurt.
· Pace yourself. Plan to rest for 10 minutes every hour. Take a rest before you get tired. Use a timer if necessary. It’s so easy for time to fly by without knowing you’ve been gardening for longer than you should!
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