Gardening Tips for a Healthy Spine
“Growth thrives in conductive surroundings”
Planting a garden is one of the most rewarding acts of nature any person can perform. I mean think about it, you put some seeds in the ground, transplant here, water there, pick a weed or two and in no time, you have fresh, wholesome, organic food at your fingertips. In Saskatchewan gardening comes around once a year and each year I typically see the same pattern in people’s spines. Similar aches and pains and common areas of injury can include neck, back and hips. One of the largest mistakes people make once the weather is nice is getting back into a higher level of activity that your body and spine are not used to.
Your back can’t go from zero to 4 hours (or more) in the garden without a little reluctance from your body.
To protect your body and avoid injury, consider these tips when stepping out into your garden this season.
1) Stretch
This is probably one of the most overlooked forms of physical movement that can protect your body from injury. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo. It also brings more flexibility to your joints prior to exertion. It doesn’t need to be complicated stretches, it just needs to work the large muscles groups of your body including your legs, arms and back. Take about 10 minutes before gardening to stretch your muscles.
2) Take breaks
Gardening is a workout, and with any workout, it is essential to take breaks. Regular breaks allow your body to recoup from the position or exertion it was under. It may be easy to lose track of the time while gardening so set a timer for 20-30 minute intervals and aim for a break at least twice an hour. Get up, move around, break the posture you’re in and drink some water. This will reduce your risk of developing sprain/strain injuries.
3) Change positions
Most gardening postures seem to place our bodies in awkward positions. You may be reaching, twisting, bending forward or reaching overhead. All of these positions make your spine more prone to injury. Try to avoid awkward positions for prolonged periods of time. Squat down to pull weeds vs bending at the hips, sit on a stool, use a tool to dig and move dirt and always lift those heavy watering cans or pots with your knees.
4) Drink water
Adequate hydration is necessary for all bodily functions. When we workout we are more likely to sweat and lose water in our bodies. Keep a water bottle beside you and take a few sips of water every 10-20 minutes to avoid dehydration. Your muscles and joints will be less prone to injury and will recover quicker from exertion.
5) Vary your tasks
As gardening becomes a regular part of your routine, try to add some variety into the tasks you are performing. Mow the lawn one day, pull weeds the next, rake another. You get the idea. Varying your tasks will target different muscle groups, allowing your body to recover from previous exertion, while also training others to become stronger.
Keep your garden and yard beautiful but consider the tips above to reduce your risk of injury.
Your best bet to protecting your spine? Consider Chiropractic care.
Prevention is power. Waiting until symptoms appear is not a good measure of health and ultimately can prolonged the healing process. As Chiropractors, it is our job to assess your posture, the movement of your spine and ensure that your body is equally balanced.
Happy planting!
Yours in Health,
Dr. Kayla Lucas