With the sun shining, your garden might be calling your name! But it’s been a few seasons since you’ve engaged in this activity. And injuries can happen suddenly, without warning. For instance, neck and shoulder pain, back pain, forearm pain, and elbow pain are common occurrences when gardening for long lengths of time. So, how can you prevent these from happening in the first place?
Well, that’s exactly what this article is about. Below, we offer tips and tricks to help you avoid injury and pain while you tend to your garden and make your property truly flourish.
Tip #1: Warm Up
Instead of getting right to it, consider walking around your property or garden first. This can help you decide how to approach your next hour or so in the garden and get your blood flowing. If you’re feeling up for it, try a few stretches, such as:
- Reaching your arms up overhead and stretching as far as you comfortably can.
- Bending forward and allowing your arms and head to hang (also known as a forward fold).
- Stand in a wide-leg stance and move from one side to the other to stretch out your inner thighs.
- Moving your wrists around and stretching your forearms and hands.
Inevitably, you can add more here. Do what feels best while being mindful of any problem areas you may have.
Tip #2: Pace Yourself
When digging in (literally and figuratively!), go at your own pace. Don’t rush through tasks. To avoid injuries, we want to be mindful of the current moment. Even one slip, such as when holding shears or shovels, can lead to very painful situations. Thus, try to avoid distractions or getting sidetracked when you’re in the middle of performing your tasks.
It’s also a good idea to start with small activities like digging spots for smaller plants in areas you don’t have to reach too far. Just like you wouldn’t run a marathon right out of the gate, ease into things. Maybe only work on your garden for an hour the first time, then, if it feels good, increase your time from there.
Tip #3: Wear Protective Gear
This means:
- Putting on gloves to protect your hands.
- Wear long sleeves to cover your forearms.
- Using knee pads as needed.
Beyond the obvious, it also means using the correct tools for each job. Don’t carry a heavy bag of soil; use a cart or wheelbarrow instead. Don’t try to chop something with the end of your shovel; grab some shears and do it the right way. This gets the job done right and also ensures you don’t encounter aches or pains along the way.
Tip #4: Switch Up Tasks
Alternate between different tasks to avoid remaining in one position for too long. For example, spend a few minutes digging, then consider trimming or doing another task before coming back to it.
While this might sound like a lot, it can alleviate strain and pressure on specific parts of the body. In turn, you might avoid nagging pains that arise later (yes, they can occur even after your gardening session!).
Tip #5: Take Water Breaks
A break every hour or so can provide your body with much-needed rest. While relaxing in the shade, grab a glass or bottle of water. Staying hydrated in the heat is important, too! Plus, you earned it. Staying hydrated can further help protect your joints by ensuring they have the proper lubrication they need.
All in all, gardening is a wonderful way to move your body and reap the rewards of doing so. However, to continue enjoying this activity throughout the months to come, avoiding injury is key. If you want to learn more or are currently experiencing pain, don’t hesitate to reach out to the Turramurra Sports and Spinal Physiotherapy team or book your appointment today!