Plant & Rake

👩‍🌾 Gardening is a great outdoor activity anyone can enjoy. BUT, like any other location in the home, the garden is also a place where injury can occur. 🌷

These helpful tips will keep your back in check and your garden in bloom.

✅ Warm Up Before you Start

Before you get going, warm up your muscles with a brisk 10-minute walk around the block or even on the spot. Swing your arms and lift your knees to enhance the benefits.

✅ S-t-r-e-t-c-h

Follow your warm up with these easy, low-impact stretches.

Repeat each stretch 5️⃣ times. Relax and do not overextend when you stretch.

Remember to take frequent stretch breaks while working in the yard.

1. Your Sides

• Extend your right arm over your head.

• Bend toward the left from the waist.

• Hold for 15 seconds and repeat on the other side.

2. Your Thighs

• Steady yourself against a tree, wall or railing.

• Bend your right knee and grasp the ankle with your left hand.

• Hold for 15 seconds and repeat with your left knee.

3. Your Back

• In a seated position, bend forward from the hips, keeping your head down.

• Touch your fingers to the ground.

4. Your Wrists

• Hold one arm out in front of you, palm down. Bend your wrist until the fingers point to the ground. Use your opposite hand to hold this position.

• Hold one arm in front of you and place your palm in the “stop” position. Use your opposite hand to hold this position.

• Place your hands in “prayer” position, and press your palms together.

5. Your Arms & Shoulders

• Let your arms hang loosely at your sides; rotate your shoulders back and forth.

• Hug yourself snugly and slowly rotate at the waist to the left and the right.

If you experience back pain that lasts more than a few days, consult with one of our experienced chiropractors for an evaluation.

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Safe Gardening Tips To Prevent Injury

By Dr. John A. Papa, DC, FCCPOR(C)

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple tips that can help you avoid and prevent injury during the gardening season.

1.    Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.   Use the right tools for the tasks to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight, with long padded handles and spring action mechanisms that can reduce strain and effort.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

3.  Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

4.   Alternate activities and change positions.  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

5.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.  Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Safe Gardening Tips To Prevent Injury

By Dr. John A. Papa, DC, FCCPOR(C)

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple tips that can help you avoid and prevent injury during the gardening season.

1.  Prepare your body for physical activity with a warm-up.  Climbing stairs, marching on the spot, or going for a quick walk around the block are examples of excellent warm-up activities that can completed in as little as five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, shoulder, forearm and wrist stretches.  Your muscles and joints will appreciate this prior to being asked to do work.

2.    Use the right tools for the tasks to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight, with long padded handles and spring action mechanisms that can reduce strain and effort.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of physical injury.

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

4. Alternate activities and change positions.  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

5.   Drink plenty of water before, during and after gardening activity.  Dehydration affects your energy level and physical functioning.  Staying hydrated decreases the risks of cramps and strains, and helps to protect joints by providing lubrication and cushioning.

6.    Preparing for the elements and pacing.  Select comfortable, thick-soled, protective shoes that support your arches to reduce joint pain and aching muscles.  To protect from sun exposure, apply sunscreen, and wear a wide-brim hat.  Wear loose and comfortable clothing.  Work at a safe pace and know your physical limits.  Stop gardening immediately if you feel chest pain or persistent muscle or joint pain.

In the event that you suffer a muscle or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of these injuries.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Get Set To Garden

Ontario Chiropractic Association (OCA)

Plant and Rake Without the Ache

Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

The right moves

Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

 

Warm up

Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

 

Stretch before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body

YOUR SIDES

1. Extend your right arm over your head.
2. Bend to the left from the waist.
3. Hold for 15 seconds and repeat on the other side.

YOUR ARMS AND SHOULDERS

1. Hug yourself snugly.
2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

YOUR BACK

1. In a seated position, bend forward from the hips, keeping your head down.
2. Reach for the ground.

 

Lower Body

YOUR THIGHS

1. Face a wall or tree and support yourself against it with one arm.
2. Bend your right knee and grasp your ankle or pant leg with your left hand.
3. Hold for 15 seconds and repeat on the other side.

YOUR HAMSTRINGS

1. Stand.
2. Reach your hands to the sky.
3. Then bend at the waist and reach toward your toes.
4. Hold for 15 seconds.

Gardening Advice to Prevent Injury

By Dr. Greg Lusk, DC

After a colder than average February, reminiscent of my formative years in Timmins, Ontario, I think we'd all agree that it's time to move life outside!

 

For those new to gardening it may hardly seem like a demanding activity; however, seasoned veterans know there’s plenty of hard work involved.  Raking, lifting, hauling, digging, aerating, and planting are all good exercise, but they can also lead to injury if the gardener isn’t prepared.  If fact, 88% of Ontario's chiropractors report that gardening is the most common source of back and neck pain during the warm weather season.  Like any new activity that hasn't been performed in a while, your body needs to be gradually re-conditioned to the demands.

 

Improper gardening techniques may cause repetitive strain injuries of the wrist and elbow, sprain/strain injuries to muscles throughout the body, especially in the lower back, and general wear and tear on joints and muscles.  Here are a few tips to stay pain free:

 

1.    Warm up.  Take a short walk around the block or climb up and down the stairs a few times.  The goal is to elevate your body temperature and increase your circulation.  You can also do some leg, spine, shoulder and forearm range of motion stretches to get those areas ready for activity.  Your muscles and joints will appreciate this prior to being asked to do work.

 

2.    Alternate tasks and change positions.  Switch between heavier tasks such as digging and raking and lighter tasks such as planting every 10 to 15 minutes.  The change of body position with each different activity allows you to recover and avoid fatigue.  Changing hands when raking or digging also helps to share the load on both sides of the body.

 

3.    Have the right tools.  An ergonomically designed tool with padded handles and spring action features can decrease the stress on your body.  Make sure they are the right size and weight for you.  Carts and wheelbarrows minimize the need for lifting and carrying, reducing your risk of injury.

 

4.    Do the "scissors" when you rake.  Stand with your legs in a split stance and alternate which leg is forward every few minutes.  This will decrease the strain on your back.

 

5.    Kneel to plant and weed.  Constant bending strains your back, neck, and legs.  Use knee pads for comfort and keep your back straight.

 

6.    Lift correctly.  Bend your knees, feet shoulder width apart, keep the back straight/"neutral", and tighten your core.  Keep the load close to your body.  Pivot at your hips and ankles if you need to change directions and avoid twisting your spine.  Share the load if it is heavy.

 

7.    Take frequent breaks.  Three brief breaks each hour is recommended.  Have a drink, stretch, or sit and relax.  Life is busy but you don't want to make this a race.  Spread the work out over a few days.

 

8.    Dress correctly and hydrate.  Your feet should be protected with thick-soled supportive shoes.  This will avoid direct injury to the feet and best support your body to minimize back pain and muscular strain.  Wear loose fitting, comfortable clothing to not restrict your flexibility.  Also drink plenty of water to keep your muscles and joints moving freely.

 

Stop gardening if you experience persistent muscle and/or joint pain.  If you experience back pain that lasts more than two to three days, contact a licensed health professional for an evaluation.  This article is for general information purposes only and is not to be taken as professional medical advice.

Safe Gardening Tips To Prevent Injury

By:  Dr. John A. Papa, DC, FCCPOR(C)

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple rules and precautions that can be followed to help avoid and prevent injury during the gardening season.

  

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, forearm and wrist stretches.

 

2.    Use the right tools:  Make sure you select the correct tool for the task to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools, which are lightweight with long padded handles and spring action mechanisms that can reduce strain and effort.

 

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

 

4.    Alternate activities and change positions:  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

  

5.    Preparing for the elements and pacing:  Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.  To protect from sun exposure, apply sunscreen, wear a wide-brim hat and drink plenty of water.  Wear loose and comfortable clothing. Know your physical limits. Stop gardening immediately if you feel chest pain or persistent back or joint pain.

  

In the event that you suffer a back, neck, or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of muscle and joint pain.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Fall Gardening

Get Set to Garden

Ontario Chiropractic Association

Now that fall is here, many of us are preparing our gardens for the winter, which can be just as strenuous as setting them up in spring! Here are some tips to avoid back pain while gardening.

Plant and Rake Without the Ache

Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

 

The right moves

Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

 

Warm up

Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

 

Stretch before you start

To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body

Your sides

1. Extend your right arm over your head.
2. Bend to the left from the waist.
3. Hold for 15 seconds and repeat on the other side.

Your arms and shoulders

1. Hug yourself snugly.
2. Slowly rotate at the waist as far as is comfortable to the left, then to the right.

Your back

1. In a seated position, bend forward from the hips, keeping your head down.
2. Reach for the ground.

Lower Body

Your thighs

1. Face a wall or tree and support yourself against it with one arm.
2. Bend your right knee and grasp your ankle or pant leg with your left hand.
3. Hold for 15 seconds and repeat on the other side.

Your hamstrings

1. Stand.
2. Reach your hands to the sky.
3. Then bend at the waist and reach toward your toes.
4. Hold for 15 seconds.

Safe Gardening Tips To Prevent Injury
By:  Dr. John A. Papa, DC, FCCPOR(C)

 

Spring is upon us and so is the arrival of the gardening season.  Raking, lifting, digging, and planting can be strenuous activities.  Below are some simple rules and precautions that can be followed to help avoid and prevent injury during the gardening season.

 

1.    Warm up:  Prepare your body for physical activity by stimulating the joints and muscles, and increasing blood circulation.  Climbing stairs, marching on the spot, or going for a quick walk around the block can serve as excellent warm ups in five to ten minutes.  Follow this with some gentle stretch exercises such as knee to chest, forearm and wrist stretches.

 

2.    Use the right tools:  Make sure you select the correct tool for the task to be performed.  Always make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools, which are lightweight with long padded handles and spring action mechanisms that can reduce strain and effort.

  

3.    Proper lifting means bend the knees, keep the back straight and brace!  Use your leg and arm muscles to do the lifting while keeping your back straight.  Maintaining the natural and neutral curves of your back is important, as this is its strongest and most secure position.  Contracting and bracing your abdominal muscles during lifting improves spinal stability and decreases the chance of injury.  Avoid twisting and turning by positioning yourself accordingly.  Be sure to lift slowly and smoothly with the load close to your body and do not jerk with your lifts.

 

4.    Alternate activities and change positions:  Once you begin, take turns alternating between heavy chores such as digging, and lighter less physically demanding tasks such as planting, every 10 to 15 minutes.  Avoid prolonged working postures.  Changing hands frequently when you rake, hoe or dig prevents muscle strain and joint stress on one side of the body.

  

5.    Preparing for the elements and pacing:  Select comfortable, thick-soled, protective shoes that support your arches to reduce back pain and aching muscles.  To protect from sun exposure, apply sunscreen, wear a wide-brim hat and drink plenty of water.  Wear loose and comfortable clothing. Know your physical limits. Stop gardening immediately if you feel chest pain or persistent back or joint pain.

 

In the event that you suffer a back, neck, or joint injury while gardening that does not subside, you should contact a licensed health professional who deals in the diagnosis and treatment of muscle and joint pain.  For more information, visit www.nhwc.ca.

 

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

5 Back Saving Gardening Tips

The Ontario Chiropractic Association

TORONTO STAR

Now that summer is weighing down on us, our gardens are in need of special attention.  Whether your are an avid or reluctant gardener over doing it can be a pain in the back. Positioning your body correctly reduces the strain on muscles and joints.  The Ontario Chiropractic Association offers these tips to help you plant and rake without the ache.

1. Alternate your tasks.  Switch between heavy chores such as digging and lighter, less physically demanding tasks such as planting.

2. Do the “scissors” when you rake.  Stand with one leg forward and one leg back when you rake. Switch legs and hands every few minutes.

3. Kneel to plant and weed.  Constant bending can put strain on your back, neck, leg muscles and joints, so kneeling is recommended. Use kneepads or a kneeling mat (with handles) to minimize the amount of bending required, and to make kneeling more comfortable. Keep your back straight.

4. Change positions frequently.  Make a point of changing position every 10 to 15 minutes. Move from kneeling to standing, from planting to digging.

5. Pace Yourself.  A minimum of three brief breaks each hour is recommended. Take a few moments to move around, stretch your muscles, have a drink or simply sit and relax. Spread the work over several days - you will still achieve the same great results.

Source: The Ontario Chiropractic Association