As the days grow longer and warmer, we are slowly starting to emerge from hibernation and return to the outside activities we enjoy. For many people, gardening tops this list.
Gardening might not be as dangerous as extreme sports, but it is not without risk. Repetitive stress injuries from bending and reaching, and strains and sprains from pulling a large, tough weed are just some of the things to watch out for when you make your way to the garden. Here are my top 10 tips for staying injury-free this gardening season:
1. Give your muscles a chance to warm up before working in the yard or garden. Practise stretching with the various muscles you will be working in the yard, or take a short 10-to-15-minute walk around the block.
2. Avoid prolonged bending, pushing and pulling while raking and hoeing, which can strain shoulders or the lower back. To avoid strain and muscle spasm on one side of the body, switch hands frequently.
3. Opt for long-handled tools. Forward and sideways bending can aggravate the neck or lower back.
4. Kneel to perform tasks, rather than bend, whenever possible.
5. Keep overhead work to five-minute episodes. Avoid extreme reaching with one arm.
6. Stretch. Exercise helps to prevent recurrences of spinal and related health problems. Back exercises should deal with flexibility first, strength second.
7. Carry medium-to-smallsized loads of debris close to your body or use a wheelbarrow to avoid strain on your back. Save heavier work for midway through your chores. This helps avoid sudden strenuous exertion on unused muscles and joints.
8. If you are using a hedge trimmer, keep your back straight and use short strokes to avoid upper arm and neck strain. Pause after three to five minutes.
9. If a task seems like too much work, it probably is. Hire a professional for tasks like landscaping, tree-topping or trimming large hedges.
10. If you overdo it and experience pain, visit your doctor or chiropractor as soon as possible.
Don Nixdorf is a Richmond chiropractor
Special to The Sun.
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