I’ll be honest—I don’t have the greenest fingers (or even a garden!), so I won’t tell you how to grow the perfect roses. But what I can do is help you avoid injuries while gardening!
Gardening is a wonderful way to connect with nature, relieve stress, and stay active. However, despite its many benefits, it can also take a toll on your body, leading to aches, pains, and even injuries. As a chiropractor, I often see patients suffering from back pain, neck pain, and other musculoskeletal issues caused by gardening.
Here are some simple tips to help keep you pain-free this spring!
1. Be Mindful of Repetitive Movements
Gardening involves repetitive actions like digging, planting, and weeding, which can lead to strain and injury over time.
To reduce the risk:
✅ Alternate Your Tasks – Switch between activities to avoid overworking the same muscle groups. For example, after 20 minutes of planting, take a break or move on to something different, like watering. A quick tea break is also a great excuse to rest your muscles!
✅ Vary Your Movement – Avoid staying in the same position for too long. If you’re bending, make sure to bend at the knees rather than the waist, and try to keep your back straight to reduce strain.
2. Take Micro Breaks
Our bodies aren’t designed for long periods of strenuous activity without rest. Taking small, regular breaks can make a big difference.
🔹 Set a Timer – Try gardening for 25–30 minutes, then take a 5-minute break to move around, hydrate, and relax your muscles.
🔹 Stretch It Out – Gentle stretches focusing on your back, shoulders, and legs can improve circulation and prevent stiffness.
3. Maintain Proper Posture
Good posture is essential for preventing injuries. Poor posture can increase stress on your spine and muscles.
✔️ Bend at the Knees – When lifting objects like pots or bags of soil, always bend your knees rather than your waist to protect your lower back.
✔️ Engage Your Core – Activating your core muscles provides extra support for your spine, reducing strain when lifting or bending.
✔️ Use Props – Consider using knee pads, gardening stools, or tools with long handles to minimise bending and reaching.
4. Lift Safely
Lifting heavy objects incorrectly can easily result in injury.
⚠️ Check the Weight First – If an item feels too heavy, ask for help rather than risking injury.
⚠️ Get a Good Grip – Hold objects securely with both hands to distribute the weight evenly.
⚠️ Lift with Your Legs – Squat down and use the strength of your legs to lift, keeping the object close to your body. Avoid twisting your torso while lifting.
Final Thoughts
By following these simple precautions, you can enjoy gardening without putting unnecessary strain on your body. Stay safe, take care of yourself, and keep growing those beautiful plants! 🌱🌷
