Staying Healthy While Gardening – Tips to Avoid Those Aches and Pains
It’s that time again. Spring has sprung and summer will soon be on its way. For many of us, that also means the return of gardening. It’s time to get outside, get in the dirt, and take care of those plants. While gardening for many is enjoyable and a great form of stress release, it can also be tough work. It involves a lot of digging, weeding, lifting, raking, planting, mulching, and more. These repetitive movements can cause a lot of stress and strain on your muscles and joints, potentially leading to injury or pain. Therefore, it is important to use proper body mechanics and keep in mind a few tips to avoid gardening aches and pains.
5 Tips to Avoid Those Aches and Pains
- Warm-Up – Get moving before you garden. A brisk 5-10 minute walk can loosen up your joints, warm up your muscles, and get your blood flowing. Stretches for your spine and limbs can also help to target any specific issues you have.
- Practice Mindful Lifting – Be aware and maintain good posture while you work. While lifting, bend at your hips and knees, keeping you back straight, and lift with your legs. Keep the weight of what you are lifting close to you. Pivot your feet instead of twisting while lifting to keep your feet pointing in the direction you are going. Breathe. Too often we hold our breath while lifting and this can increase the pressure in our lower back, increasing the chance of strain.
- Work Smarter, Not Harder – Use a wheelbarrow or garden cart to carry heavy loads or tools. Moving several smaller and lighter loads is easier on our body than lifting one heavy load. Use ergonomic tools to reduce strain on your body such as padded-handle tools, non-slip gloves, and keeling pads. If you are unable to squat, try kneeling. Give your knees a break and wear knee pads or kneel on a gardening mat. If you are unable to kneel, sit on a bench or stool and hinge forward from your hips. Also consider using elevated planters to reduce the need to bend or kneel.
- Listen to Your Body – Take a break if you start to ache. Change gardening activities or gardening positions frequently to avoid stiffness, cramping, and repetitive movements. Consider moving or stretching every 15-20 minutes. Take a short walk. Pace yourself. And don’t forget to stay hydrated and wear sunscreen!
- Keep Moving After you Garden – Take a 5-10 minute walk after gardening and perform gentle stretches. Both can help ease joint stiffness and muscle aches that you may experience afterwards.
If the pain or discomfort persists longer than 48 hours, is severe, or interferes with your ability to complete your daily activities please seek out care from your physician or physical therapist. It is easier and more effective to treat new and recent injuries than those that have been lingering for a few months.
Kristen DePrey, PT, MS