Courtesy of freedigitalphotos.net and winnond
This time of season, many of us are spending more time in the garden, putting together an oasis in our backyards to help us escape our hectic lives outside the home. Unfortunately, this relaxing activity can leave you stiff and sore if you don’t take steps to protect yourself. Try these suggestions for pain-free gardening:
- Mulching? Do small areas with a small pail or bag rather than hauling around a hundred-pound bag and injuring yourself.
- Don't be afraid to get down in the dirt. Rather than bending over to pull weeds or plant flowers, find a spot and sit down. When you do need to bend, be sure to bend at the knees, and not your back.
- Plan your task ahead of time and have all of your necessary items nearby, which will reduce the need to get up and down repeatedly. I keep my small gardening tools in a lightweight plastic bin with a handle, making it easy to move from one work area to the next.
- When you buying new garden tools, try to stick with tools with long handles, decreasing your need to bend and constantly get up and down.
- If you will be working outside for some time, be sure to give yourself breaks. It is easy to get involved in one task or another, and lose track of time. Step back periodically and enjoy your progress, giving your body a chance to rest.
- Lastly, it’s summer, so hydrate! Even a little dehydration can set you up for injury, or make any back pain you have even worse. Also, while this doesn’t specifically relate to musculoskeletal pain, remember to use sunscreen and wear a broad-brimmed hat to protect you from harmful sun exposure.
Hopefully these suggestions will allow you to spend time enjoying your garden without pain!
Andrew Kirschner, D.O., is a board-certified physician with a private practice in Bala Cynwyd, Pennsylvania, and a consultancy in Miami, Florida. He specializes in treating individuals and couples with musculoskeletal and back pain. To learn more about his practice, please visit BackTogether.org.
From: Holly | 6/24/11 at 7:53 pm
Hahahaaaaa... I should have read this before I over did it and sprained my back1 Well, live and learn (the hard way) I guess!