Spring is here, finally, and with the arrival of this warmer season comes a whole lot of work! It’s time to get out to those lawns and gardens and get things cleaned up. It’s the time of year when we all like to plant some flowers to brighten things up, tackle the weeds that seem to come from nowhere, and in my case, tackle the overgrown shrubs and vines that managed to survive the longest winter ever!
When the sun made a rare appearance this past weekend I dashed outside to see how much work I could cram in, and here is my sad confession. After a mere two hours I was done! Not done because the yard was finished and pretty, but done because I was in agony. My back was screaming OUCH, stop woman, enough! As much as I love the idea of getting my yard into ship shape, a couple of reminders to take care of myself while I do so were definitely in order.
Improper gardening techniques can cause repetitive strain, and wear and tear on joints and muscles, especially the lower back. Especially for people like me with an existing back injury. Want to be sure you don’t end up groaning and in pain like I did last weekend? Follow these great tips provided by the Ontario Chiropractic Association to help avoid back injuries this spring:
· Stretch it out – Make sure you stretch your thighs, shoulders, sides, arms, back and hamstrings before you start to get the most out of your gardening
· Alternate tasks – Switch from heavy tasks to light ones, and change your hands and positions frequently.
· Lift with ease – Always bend with your knees and keep a straight back. Carry the load close to your body.
· Get low when planting – Knee pads or a kneeling mat can help to ease the strain on your back while you plant and weed your garden. Keep a straight back and stop when you need to have a break.
· Rake Right – Put one leg in front and another behind when you rake, and alternate on occasion to minimize the back strain.
For more information, be sure to visit The Ontario Chiropractic Association website or give them a like on Facebook. (insider tip: They have some ahh-mazing giveaway’s going on over there right now!)
Chiropractors tend to see more back injuries from poor positioning and lifting during springtime gardening and they truly want you to plant and rake without the ache! So take heed of the advice they have offered up and then jump in and enter to win this lovely giveaway! One lucky reader of How To Survive Life in the Suburbs will win this fabulous Plant and Rake Without the Ache Gift Basket ARV $100.00 !!! It contains everything you will need to garden in style and without that ache!
Please enter using the Rafflecopter form provided. Contest is open to Canada only and closes June 1, 2014.
Disclosure: I am participating in a campaign with the Ontario Chiropractor Association, all opinions and thoughts expressed are my own.
Meghan says
Stretch it out. Been doing this more and it really helps!
Joy says
I definitely believe in stretching before any sort of physical work, just to loosen those muscles! And be careful when you bend – I have often twinged my back by bending in an awkward way.
Secret Agent Woman says
I’d agree with all the recommendations except the first. The research I’ve read (reported on the New York Times Well blog) suggests that static stretches before exercise are actually a bad idea – your body thinks you are on the verge of injury and consequently your muscles work less efficiently. Instead, they are now recommending just starting out whatever you are doing a little slowly. And then stretch when you’re done.
Here’s one article about it:
http://healthland.time.com/2013/04/08/why-stretching-may-not-help-before-exercise/
Jonnie says
Alternate tasks is a good tip. I tend to want to get all the heavy lifting out of the way first but that’s probably not the best approach!
Judy C (Judy Cowan) says
My best tip is to stretch and not to bend over to do the work, get down to the level of the garden to do it!
Glogirl says
My favourite tip is to always bend with your knees to prevent strain on your back.
M Gibb says
Don’t try to do everything in one day
l p says
accept any help offered, hold a garden preparation party, make it fun for others; otherwise, keep stretching daily. thanks
Shelagh Cummins says
I am all about trying to find my abs so they can protect my back. I suspect they are in there somewhere.. deep down. But I am focused on tightening them up so my back will have a reprieve.
Bridget says
liked and shared on facebook
Bridget says
Take all the help you have- small kids are awesome weeders and planters if they want to help! And they’re already low, so no extra injuries 😉
stacy k says
Stretch and lift with the knees
ginette4 says
tweeted
https://twitter.com/ginette4/status/467351348733034497
ginette4 says
Stretch before starting any gardening work
Lynda Cook says
stretch it out, or my favourite one is just let the hubby do it, sit back and supervise!!