As the weather warms, gardening tasks seem endless, from paving borders and digging new beds to hauling heavy equipment and planting new shrubs.
While some gardeners go straight from the sofa to the garden, it's important to stretch to warm up the muscles before tackling different tasks, says Anisha Joshi, award-winning Osteo Alice Clinic at Health Optimisation, London. Opportunity - advantage.
According to the Royal Society for Accident Prevention (RoSPA), around 300,000 people are hospitalized every year because of serious injuries in their gardens.
In addition to the dangers of gardening, gardening can also lead to muscle damage, neck and back pain, tendinitis that can cause joint pain and stiffness, and carpal tunnel syndrome—an increase in pressure on the nerves in the wrist. Numbness and pain in hands and fingers.
Joshi gives the following advice to gardeners to avoid injury.
Always warm up first. Before you start gardening, take a few minutes to stretch and warm up your muscles to relieve muscle tension and back pain. Start with a few simple stretches like shoulder rolls, neck stretches, and hip stretches. You can also do light cardio exercises like walking or cycling to increase your heart rate and circulation.
Use the right tools. Using the right tools can make a difference in preventing back pain while gardening. Invest in equipment that puts less stress on your back and joints. Look for tools with long handles that allow you to work standing up without bending over. This will help you avoid constant bending and stretching stress.
take a break. Gardening can be physically demanding, so it's important to take regular breaks to stretch and rest your muscles. Take breaks every 20 to 30 minutes to stretch your legs, walk, and hydrate.
Work on core strength. If you have to lift heavy objects such as pots or pans, it's a good idea to do some gentle core exercises. Bend your knees, lift the item and close your stomach. Bring the object closer to your body and lift it with your legs, not your back.
Don't let your back strain. Using a garden stool or bench can help prevent back pain by allowing you to work at a comfortable height.
Spread out when done. After gardening, take a few minutes to stretch and cool down your muscles. It helps prevent muscle pain and stiffness. Stretch your shoulders, quadriceps, back and shoulders to relax and recover your muscles.
Joshi adds, "I often offer rehab exercises as part of my treatment plan, but I always emphasize to my clients that the best approach is to exercise to strengthen these areas before they become injured."
Here are three specific exercises you can do before gardening to prevent back pain.
Hippie Hinge Stand with feet hip-width apart and knees slightly bent. Place your hands on your hips and lean forward, keeping your back straight and your core tight. Hold the position for a few seconds and then return to the starting position. Repeat 10 to 15 times.
Cat pulling the cow. Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Inhale, arch your back and lift your head and tail towards the ceiling (cow pose). Extend and round your spine, tuck your chin into your chest and pull your belly button into your spine (Cat Pose). Repeat 10 to 15 times.
Quadriceps stretch. Stand with your feet hip-width apart and your knees slightly bent. Lift your left leg off the floor and bring your heel toward your hip. Hold the heel with your left hand and place your right hand on your waist. Hold the position for a few seconds, then release and repeat on the other side. Repeat 10 to 15 times on each leg.
Joshi cautions that gardeners should go as far as possible and not push these practices too far.
