Springtime means many of us are getting out and working in our yards and gardens again. While this can do wonders for our mental and physical health, it can also wreak havoc on our bodies if we don’t follow some good practices to stay safe and comfortable.
Here’s 5 (or more!) tips to help you maximize the fruits of your labors, and minimize the aches and pains while you minimize the invasive weeds!
Start with a warm-up before digging in!
Treat gardening like you would playing a sport, or other physical activity, and ease into it. A brisk walk for 5 minutes allows your muscles to warm up, and performing gentle exercises improves flexibility and range of motion.
Stretch your major muscle groups, including hamstrings, hip flexors, quadriceps and shoulders. Holding each stretch for approximately 30 seconds. Stretching should not be painful, so if you experience any discomfort, back off the depth of the stretch.
Choose the right tools!
Tool with longer handles, like rakes and shovels, allow you to work from a more upright position, rather than excessively bending or hunching over. Also look for tools with soft, padded or comfortable grips to lessen hand, arm and shoulder fatigue.
A long-handled rake is easier on your back
Get support when you need it!
Use tools and aids for lifting large or heavy objects. Wheelbarrows, carts or dollies can go a long way when moving things. Friends and family members can also be recruited for extra humanpower. If you do need to pick up something, start by squatting low to the ground, not bending at your waist, hold the object close to your body with both hands and straighten your legs to stand.
Maintain good posture!
Use knee pads, kneelers, chairs and other cushioning devices to make gardening more comfortable on your joints. Pivot from your feet, rather than your waist when moving from side to side. This allows your spine to maintain better alignment and puts less strain on your lower back.
Raised garden beds, hanging pots and even vertical wall gardening can bring the work closer to you, rather than you having to get into awkward or uncomfortable positions.
Take a break!
Frequent, short rest periods allow muscles and joints to recover. Varying tasks, switching movements from pruning, to weeding to planting, can also help limit the stress caused by repetitive motions. Use these breaks to rehydrate and stretch if you’ve been focusing intently on getting those stubborn weeds out!
If you’re feeling a little overworked from working in your garden this spring, give us a call to schedule an appointment and we’ll get you straightened out.
