Whilst gardening can be very therapeutic, as you carefully cultivate your garden when the sun comes out, this isn’t to say that feeling green fingered can’t also put strain on your body. Due to bending, kneeling and over stretching for long periods of time, many people suffer from aches and pains from gardening, particularly in the knees and the lower back region. However, there are plenty of simple tips that you can follow to try to prevent pain and injury while gardening.
Although you wouldn’t usually think of tending to you garden as being a form of exercise, not like going to the gym or playing sport, it is still important to warm up before you begin. It is a good idea to warm up with a few stretches. An even better way to prepare your body for gardening work is to start by doing some core exercises, such as squats, lunges, and other movements that are likely to be used a lot when gardening.
Gardening very often means that you will be in a kneeling position for long periods of time. This can put a lot of pressure on your knees, particularly if you are kneeling on hard ground. To take some pressure off your knees, you can try kneeling on a knee pad, or if you don’t have one, some old cushions can be just as good.
It is important to change position as often as you can, so as not to suffer from repetitive strain injuries, or prolonged stress on particular parts of the body. Bending or twisting in one position for a long time can put considerable stress on the disks in your lower back, so if possible, try to sit down on a small garden stool to prevent you from having to bend as far.
If you do have to bend, especially if you are pulling out roots or lifting something heavy, be sure to bend from legs rather than the spine only. Even light work like bending down to pull out weeds can cause a lot of strain over time, so it is better to crouch down by bending the knees so that the main pressure of pulling is not entirely on the back.
If you are pruning, it is well worth investing in a pair of secateurs with long handles. These can help you to reach parts of a plant, bush or tree that are beyond a person’s normal reach. These can also be helpful for trimming the edges of lawns around flower beds, removing the need for bending. It is always advisable to try to try to get as close to the area that you are pruning so that you can avoid overstretching.
Remember, take a break every now and then; you should never spend more than half an hour on one thing without taking a break. If you are planning a major upheaval of your garden, it may be worth spreading the project over a few days, allowing your body to rest each day.
If you do suffer from aches and pains related to gardening, you can visit an osteopath. Osteopaths can treat a wide range of complaints including lower back, shoulder, elbow, hand, hip, knee, ankle and foot problems; quite literally from your head down to your toes. For more information on osteopathy, you can visit the Fiona Passey and Partners website.
