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.
Bend from the knees and take things slowly.
Stretch before beginning, know your limit & ask for help!
Don’t bend the back and use your knees.
Liked on Facebook.
Always bend at the knees when lifting…or better yet, get someone else to do it! lol
My best tip to avoid back injuries is to hire some temporary foreign workers.
I use my kids old Wagon to move heavy bags of earth and try to always use proper lifting techniques
Streching before gardening is so important and taking breaks too to sit comfortably
Stretch before starting!
My problem is that I don’t feel the pain until after I’m done working. I go and go and then at night I feel like I’m having a life ending attack with shoulder and/or back pain. I need to remember these tips so I can have an easier time on the night after!
liked the giveaway post on your facebook
I try to make sure I have everything right around me and sit or kneel as it protects my back..If I cannot then I try to do something that I can stay in one place and plant dig weed etc Its very important to protect your back I protect my back from being in traction from a transport accident accident hitting me
my father has had many hernia surgeries and we know the importance of strong back muscles- use your legs to lift ! not your back
Alternate tasks. I really feel it in my back if I have been doing the same thing for a long time and stand up – it is almost like my back seizes.
Do some stretches before any physical activities!