4 tips to keep you healthy and active in your garden

As snow melts away and temperatures start to rise, many of us are eager to head outside and get our hands dirty in the yard. Gardening can be relaxing and satisfying, but let’s face it: it’s also physically demanding work!

If you’re not careful, long hours of repetitive work in the yard can lead to injury. To avoid spending all summer in pain, read these four tips to reduce your risk of injury.

Warm up

You wouldn’t see a professional athlete play their sport without a proper pre-game routine.  While preparing your summer garden may not be as physically demanding as the Stanley Cup playoffs, getting your muscles ready with a light warm up and stretching can reduce your recovery time and chances of injury.

Before gardening, consider going for a light walk and completing some gentle stretches to prepare your muscles for the work ahead. Even starting with an easier task that requires less strain can help get the body prepped for harder work to come. In other words, pretend you’re a green athlete.

Take breaks

Many back and muscle injuries occur not as the result of just one or two movements, but from the compounding strain of repetitive tasks. Taking short breaks from activities that require awkward or repetitive movement can reduce strain and improve your stamina throughout the day.

To improve your longevity and reduce your recovery time, take frequent breaks. Every 10-15 minutes, take a step back and appreciate your progress. When it’s time to get back to work, switch it up. Varying your tasks to ensure you don't work too hard in a bad position for too long can also help prevent injuries.

Garden ergonomics 

When working outside, make sure you’re equipped with the right tools for your body. Find a shovel and rake that make sense for your height. As a rule, you shouldn’t feel like you’re constantly straining in a flexed position while you work.

Wheelbarrows are also a worthwhile investment for gardening enthusiasts, making it much easier to transport heavy objects. With that in mind, remember to ask a partner for help with awkward or heavy lifts.

To minimize long periods of bending over, consider raised planters or working at a raised bench when preparing your plants. A gardening stool is another great solution that allows you to rest your legs and back during projects that require you to stay low.

Think before you lift

Lifting injuries can be caused when a bending posture is combined with a twist, something is too heavy or the lifting motion is overly repetitive. Usually, it’s the combination of all three that leads to injury.

Slow down and plan before you lift. Make sure you bend at the hips and knees and keep the object close to your body to allow your big leg muscles to reduce the strain on your back. Try not to twist while you lift. Plan where you are placing the object and move your feet to turn before placing it down. Take frequent breaks and try to either walk or stretch often when repetitive lifting or bending is required.

Remember!

Gardening is hard work and like any activity you haven’t done for a while, it takes time to build your endurance back up in the spring. Go one step at a time and stay active!

Lastly, if you’re experiencing pain as a result of hard work, check out Our Locations page to find a Lifemark clinic near you. Our physiotherapy specialists can help.