It’s March and Spring is here!
The much awaited spring weather is now here (we hope…) and you probably have a long list of gardening jobs that need doing. You may be new to gardening and feel encouraged to get involved, or you may be an experienced gardener itching to get back to it after the winter…
Approach gardening with caution
All gardeners new or experienced should approach gardening with caution. Gardening injuries are very common especially in spring as it can be just as demanding and strenuous as any sporting activity.
Jumping straight back into gardening or just getting started after the winter’s hibernation without warming up can been likened to a professional footballer rushing back to competing after a break without training.
Often, the first bright and sunny day of the year inspires people to get back into their garden to tackle and tame it. You may do hours of digging, mowing, pruning and weeding and not realise the strain you are putting on your body until the aches and pains materialise later.
The best thing to do is to take preventive action before going to work in your garden!
Common gardening injuries
The most common gardening injuries include lower back pain and strains to ligaments and joints.
Some people may suffer from: a slipped disc when twisting and turning whilst lifting, bursitis due to repetitive pressure when kneeling during planting and weeding, or shoulder impingement caused by overhead arm motion during hedge clipping and chopping back undergrowth.
How to keep safe
The good news is that most gardening injuries are preventable. Here are ten tips to keep you safe in your garden this spring.
1. Warm up your muscles and joints before gardening by gently stretching and don’t forget to stretch and cool down when you’ve finished too.
2. Don’t try and do all the gardening jobs in one day. Do them gradually and pace yourself to your own fitness level. Initially you should aim to do no more than one and a half to two hours gardening per day and work up to longer days. You’ll enjoy gardening much more by breaking it up into bite sized chunks and it’s kinder on your body.
3. Chop and change your gardening jobs so that you don’t end up doing hours of repetitive movement and make sure you take regular breaks. So perhaps do a little digging, then a bit of cutting back, then a section of weeding and don’t forget to take a short break every 30 or 45 minutes.
4. Use a knee pad, kneeler, old cushion or blanket when kneeling down.
5. When digging use a small more lightweight spade if you don’t need to dig up too much as this will put less strain on your back.
6. Lift properly no matter how big the item is that you’re lifting. Lifting incorrectly leads to many back problems. Simply remember to bend your knees and keep your back straight, both when picking up and putting down. Also face the direction you are carrying the load to avoid twisting your spine.
7. Push your mower in front of you and face the way you are cutting the grass so that you don’t twist from side to side. Use long handled tools, such as forks and trowels to reduce your need to stretch and bend awkwardly.
8. Use pruners and loppers that have a ratchet system and keep their blades sharp. Cutting will be easier and will put less pressure on your back and shoulders.
9. Set yourself a time limit so you don’t stay stuck in the same position for hours. You’d be surprised how often you do!
10. Stop any activity if your back, shoulder or knee hurts.
Warm up for gardening
Well you would if you were about to exercise so why not gardening? Don’t worry, you don’t need to put your exercise kit on or get hot and sweaty. Simply having a brisk walk round your garden to warm up your muscles will help.
By doing some basic Pilates exercises before and after gardening you can also strengthen and mobilise the areas you need to e.g. your core, leg, arms and spine.
Top Pilates exercises to help you before and after gardening
This is a great exercise to mobilise the spine and also a good hamstring stretch.
2. The Swan Dive
After gardening this is such a nice exercise to do. It stretches and strengthens all the muscles of the back, neck and shoulders.
3. The Shoulder Bridge
Another great exercise for after gardening especially if you have been stuck in one position for a while. This focus on strengthening your core, thighs and gluts as well as mobilising the spine.
4. Thigh Stretch
The thigh stretch is great for strengthening your legs. Important in gardening so you can squat down rather then bending over from the waist and putting strain on your back.
5. Spine Twist
The spine twist is great for stretching out the back.
If you perform these exercises 3 – 4 times a week before or after gardening you should feel a difference.
Massage Therapy also offers great prevention and cure for gardeners too!
Scientific research shows that massage relieves pain and stiffness, speeds recovery time and improves joint flexibility, to name just a few of its many benefits.
Massage is also effective prior to or after a gardening session – if done just before a strenuous day of gardening, you can minimise soreness by increasing circulation to the muscles and loosening the joints.
References: https://www.