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.
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