Spring has sprung officially, which means time for yard clean up and preparing those gardens!  Gardening and yard work can be a great form of exercise and stress relief for some.  When done correctly and in moderation you can reduce those aches and pains.

Garden activities such as digging, planting, raking, and weeding can cause a lot of major stress on the joints and muscles in your body.  Try these tips so the pain doesn't take the joy out of gardening.

1. Wear comfortable shoes

Shoes that have good cushioning and arch support, avoid bare feet and flip-flops.  Protecting your feet will help protect your back.

2. Warm up/Stretch before

Like any other exercise, it's important to warm up the body beforehand.  A simple 10-minute walk followed by stretching to get the blood flowing, muscles warmed, and joints lubricated.

3. Use the right tools

Lightweight tools with long handles or extensions can help you avoid overreaching and straining the muscles.  Pushing tools with your feet rather than with your hands will also reduce pain.  Check out the link for some ergonomic gardening tool ideas.

Ergonomic Gardening Tools

4. Posture

We’ve all heard the saying “Lift with your legs, not your back”.  When gardening, do exactly that!  Recruiting the larger and stronger muscles in the quads and glutes it reduces the amount of strain on the back muscles.  When hinging at your hips, ensure a nice straight back from the base of the neck down to the end of the spine.

5. Take breaks

Move positions frequently.  If you are experiencing any pinching pain, stop and stretch or walk around. Listen to your body and don’t try to work through the pain.

Pulled back muscles, arthritis, osteoarthritis, tendonitis, carpal tunnel syndrome, and sore joints and muscles are just a few of the most common conditions and pains that are either a result of or worsened by gardening. Be aware of what your pain or condition is, so you know how much your body is capable of doing and what to use for extra support.

If you have any difficulties and need to talk to us about gardening without pain, please reach out.