Yard work is hard work 👩‍🌾

Our top tips!

The best way to treat an injury is to prevent it from happening! So its good to mind your form while you’re working in the garden. This can be achieved with better posture and using what we call different ‘movement strategies’ so that you don’t overload any one particular body region.

For example, the spine craves a neutral position, meaning a relatively straight line from the back of your head, to your mid-back, and down to your tail bone. Be sure to stand up frequently if you are performing tasks that require you to hunch and spare your neck by making sure your head is not sagging or “poking forward” towards the ground.

Warm up

Gardening can be a very physical activity, so treating it like a work-out will help. It’s important to warm up before you start. Why not try a brisk pre-gardening walk and do some back, leg or arm stretches.

The right tools

We’ve all heard the saying ‘you’re only as good as your tools’ and this is certainly true for gardening as the tools can be very important in helping to manage any existing or future injuries.

When you’re in the shop, pick up the item and carry it around to make sure it feels like the right weight and size. Equipment with long handles can reduce bending, while knee pads and stools prevent pressure on joints.

Ask for help

You may be reluctant to ask for help, but don’t be – especially if you have a big job to do that you know will require more hands.

Muscle / joint cream

Using a natural muscle or joint gel or cream before and after gardening can help to give instant relief to any aches and pains. (Don’t forget that we stock Nature’s Kiss!)

Take your time

Don’t try to get all your big gardening jobs done in one day – take it at your own pace. Perhaps start off for 30 minutes at a time and have regular breaks in between.

Avoid straining your hands

Remember to switch hands every so often if you are doing a hard task that requires repetitive force, as this will help to avoid injuries.

Raised beds 

Many injuries can be caused by bending and lifting, therefore having a raised bed or potted plants at a height that is comfortable for you will be greatly beneficial and reduces the need to bend down frequently.

Heavy lifting

Always get help in the first instance! But if you must do heavy lifting on your own, then remember to squat (bending your knees only) and keeping your back straight. Ensure that you grip with both hands and keep the item as close to your body as possible when you are straightening your knees to lift. Use a wheelbarrow if possible to move any heavy items.

Use equipment

If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. Getting down on the ground and back up can be painful or even impossible, depending on your level of pain and flexibility.

Heavy-duty kneelers, especially those with raised, padded handles to help you get up and down, allow you to use your arm strength to aid in the process. Kneelers usually include a well-cushioned base to reduce stress and impact on your knees and back.

Stop 

Make sure you listen to your body. If you start to feel pain at any point, stop and take a break. If the pain doesn’t go away, then perhaps wait until the next day to resume any gardening.