Gardening Safely

With springtime approaching after a very harsh winter, many people will venture out and begin to spend more time gardening and repairing their landscape. Gardening is a fun activity but it can also provide quite a workout. However, after months of “hibernation” our bodies may not be ready for all the bending, twisting, reaching and pulling. We can prepare our bodies and reduce the risk of injury by taking it slow, performing simple stretches, proper tool selection and lifting techniques. Our bodies will be able to adapt to the increased activity and help prevent undo soreness and injury. LIFT SAFELY

Taking it slow

Start with 30 minutes of gardening on the first day and increase your time outside by 15 minutes every week. By taking it slow, you allow your body to acclimate back to these activities.

Stretching

As with any physical activity, it is important to warm up your muscles. Performing a few simple stretches before and after you garden will decrease your risk of injury.

Hydration

Water, water, water. You’re body can’t get enough water. Not only does water prevent dehydration and heat related illnesses (especially on those really warm days), it also helps decrease muscle soreness by giving the body the fluid it needs to recover.

Proper Tool Selection

The use of well-designed tools can be an enormous help in reducing the possibility of injury and back pain. However, never buy any equipment without trying it for weight, height, balance and of course, suitability for the job. Many garden centers have a variety of garden tools with various handle lengths. Make certain to choose tools that are comfortable for you and appropriate for the job at hand.

Proper Lifting Avoid back pain

It is very important to use proper lifting techniques. Moving plants, lifting bags of soil or mulch, lifting pots etc. can be very strenuous on your back. Be sensible. Squat down to pick things up, ensuring you back is flat and your stomach is in tight. Avoid bending at the waist and excessive twisting because these motions create the greatest risk for lower back injuries. And ALWAYS seek help when lifting objects you feel are too heavy for you to lift on your own.

If you have any questions please feel free to contact one of our physical therapists or athletic trainers.