With this classic crazy Spring weather of interchanging sunshine and rain there’s no doubt your garden is in need of some taming before things get too out of control. Whilst the warm air is enticing you to get out and take in some Vitamin D don’t forget to be mindful of looking after your body when getting stuck into your garden.
As gardening often involves a posture that is either low to the ground or high above the head it can contribute to aches and pains within the musculoskeletal system. It may seem like common sense to look after your body when doing gardening but often we need reminding of some basic do’s and don’ts.
Here are some tips to ensure you’re more comfortable when gardening and also reduce the risk of feeling stiff and sore afterwards:
1. Warm up – like any other exercise it’s important to mobilise the body in readiness for activity. This could be some simple stretching or a walk.
2. Ease into it – it’s so tempting to knock off a big bout of weeding but if crouching in an awkward position is not something you often do then it’s best to set yourself a timer to give your body a chance to recover. Usually, breaking up tasks into 10 minute blocks and working your way up to 30 minute stints is a good way to start. Chip away at a few jobs over several weeks rather than trying to cram everything into one afternoon.
3. Mix up your activity – adding in a variety of jobs in short bursts of time means that your body has the ability to use different areas and function more efficiently. You likely wouldn’t do 5hrs of upper arm work at the gym (ie. Pruning) so do small bouts and move onto something else (ie. Digging which is more lower body).
4. Listen to your body – if you feel any discomfort then it’s best not to persist. Your body is telling you it’s tired and potentially more vulnerable to injury. If you need to move objects, try keeping them close to your body and take smaller loads more often.
5. Use the right tools – If you have garden tools then use them for the purpose they were made for to make gardening easier. If you don’t have garden tools but intend to do quite a bit of gardening going forward, then see if you can purchase or borrow the right equipment designed for the job at hand. Easy to grip hand tools or long handled tools enable you to reach. Kneeling pads or a stable stool is handy while weeding to ensure you avoid hunching but still make sure to stand and stretch every 10mins.
6. Consider raised garden beds (if you haven’t already) – this will save you bending so much. You should also be sure to try to work on a clear and stable surface if possible to help you balance.
7. After care – do some light stretching and have a hot shower to help your body recover and reduce the chance of feeling seized up the next day.
8. Seek treatment – if you have a niggle in the body still present 3-4 days after gardening then it’s best to check in with your Osteopath. Incorporating specific exercises that can help to strengthen and stabilise your body whilst gardening will likely minimise the risk of a repetitive strain or overload injury. Your Osteopath can recommend the appropriate exercises for you.
The repetitive motions of digging, planting and watering are great physical exercise that can help improve strength, flexibility and coordination. The mental and emotional benefits are worth getting your hands dirty too. It’s also shown to reduce stress, lower blood pressure and boost mood. Don’t let your body stop you from doing something you enjoy (or for the necessary upkeep your garden requires)!
