Back into the garden

The arrival of spring means a lot of us enthusiastically return to gardening, regardless of how fit or physically active we have been during the winter.  As a result, many people experience gardening-related injuries and pain.  

Gina Guscott, Osteopath at Somacare Osteopathic Clinic recommends some simple steps to follow to reduce the chance of injury by changing the way you garden and looking  after your back before, during and after gardening.

-       Begin slowly!  Treat gardening like any other exercise: Warm up before and warm down after to keep your muscles loose and perform a few lower-back stretches to prepare your muscles for the lifts and bends that accompany weeding and planting

-       Map out your plans and don’t try to do everything in one day

-       When digging take small spadefuls or use a small spade

-       Buying the right gardening equipment makes a difference. Choose lightweight long-handled gardening tools, which keep you from bending over unnecessarily and straining your back

-       Raised garden beds are an excellent idea for those with chronic back problems or arthritis. The recommended height for a raised garden bed is 2 to 3 feet tall, which allows you to sit on a chair or bench while gardening

-       When weeding and planting use a proper kneeling pad with side handles to enable you to get up using your legs/knees

-       When pruning be careful not to over-reach and try to cut as close to your body as possible

-       Once you begin gardening, change positions every 10 to 15 minutes

-       Take regular breaks, stand up and walk around for a couple of minutes to help keep your back muscles loose