Many people may not consider gardening a sport. It may not be a competitive sport (unless you’re competing with your neighbour for who can grow the biggest tomato), but nonetheless; it does require a lot of physical activity to perform and therefore may be considered a “sport” to serious enthusiasts. Digging, pulling weeds, adding mulch, and raking can all add up to make you feel like you’ve had a workout at the gym, so it’s essential to use the following safety precautions to prevent injuries.
SAFETY TIP #1 - WARM UP
Take a few minutes beforehand to loosen your joints and warm up the muscles you’ll be using. Do a short, brisk walk and then lightly stretch your shoulders, back, legs, arms, and wrists. If you need inspiration, consider these two stretches:
SAFETY TIP #2 – USE CORRECT POSTURE
Back pain is a very typical ailment in gardeners, so be mindful of your posture at all times, whether you’re standing or kneeling. If you are lifting anything be sure to bend at your knees and keep your back straight. Imagine that your spine is attached to a broomstick. Do not bend at your waist or twist your torso. Keep the load you are carrying close to your body.
SAFETY TIP #3 – SWITCH UP YOUR TASKS
Vary your tasks as much as possible so that you are not holding the same position for prolonged periods. Walk around and stretch a little in between tasks to help prevent stiffness and improve your circulation.
SAFETY TIP #4 – USE THE RIGHT TOOLS
It is also important to use a rake that isn't too short for your height, you’ll be forced to bend over excessively and cause yourself some back pain. If you need to bend down constantly it would be wise to consider purchasing kneepads or a mat.
SAFETY TIP #5 –DRINK WATER
Staying hydrated should be a priority for anyone, and it’s especially important when you are working outside in the sun doing physical activity. Have a drink of water at least every 15-20 minutes.
If you feel any pain after a day of gardening, you can try to apply ice to the affected area to reduce your pain. If you still have discomfort after 24- 48 hours, give us a call to schedule a check-up. Happy Gardening!
Nick Curry, DC, CCSP, MS, ATC
Board Certified Chiropractic Sports Physician | Clinic Director
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