Each year as the sun starts to stick around for longer, we start seeing patients with aches and pains related to gardening. We’ve compiled some tips to help you keep enjoying your garden pain-free! We got our Chiropractic Assistant, Sasha, to demonstrate various ways to safely garden for different circumstances. Take a peek below!
Gardening tip #1: Don’t Bend Over
It's easy to get caught up pulling weeds in a bent-over position, curving the back and stressing the spine. Instead, try hinging at the hips with a flat back, kneeling with knee pads, or get a short stool to sit on.
Shortstop Squat
This position is ideal for weeding when the plants not have a very strong root system. Bend your knees and keep your back flat as you hinge at your hips.
Power Squat
This is a deeper squat with the feet placed wide apart, great for when your weeds have a more demanding, deeper root system. Use the strength of your legs to pull up the weeds, not your back and arms!
Kneeling
A great way to go when you plan on spending a longer period in one patch. Consider using a foam pad, blanket, or towel to support your knees or invest in a gardener’s bench. It’s also a good idea to vary your kneeling position, alternating between tucking your toes under or flattening your feet with your shoelaces on the ground; and having both knees on the ground, or a half-squat with one foot out in front.
Gardening tip #2: Ask for help
Use a cart or wheelbarrow to move bags of soil or heavy pots around, or ask a friend or neighbor to help you carry. When moving heavy objects from one place to another, don’t rotate your spine while carrying. Instead, set the object down, reposition yourself, and then proceed.
Gardening tip #3: Take breaks!
It's easy to lose track of time and spend hours working outside. Take frequent breaks to rest the muscles and joints, and stretch. Plus, you deserve some time to enjoy your garden and the fruits of your labor! The weeds can wait.