Chiropractic Advice to Help the Gardeners of Portchester, Fareham and Beyond
For many of us, gardening is one of life’s simple pleasures. A way to unwind, get outdoors and enjoy the sunshine, and enjoy the satisfaction of seeing something grow and flourish. For others, it’s a quick route to a sore back, stiff shoulders or aching knees. As chiropractors, we often see a rise in musculoskeletal complaints during spring and summer, many of them triggered by long weekends spent digging, bending, lifting and twisting.
The good news is you don’t have to give up your garden to help your body and spine. With a few simple, easy changes to your habits and techniques, you can enjoy gardening as regular exercise and reduce your risk of injury.
Here are our chiropractor-approved tips to help you stay comfortable and mobile while working outside.
Warm Up Before You Start
Gardening might not feel like exercise, but your body can’t tell the difference. Digging, raking, weeding and lifting all use a wide range of muscles, and if they’re tight or you haven’t properly warmed up, they’re more prone to overload and strain.
Most of us will have been relatively sedentary over the winter months and therefore are physically deconditioned at the beginning of the year. Be mindful of your physical capabilities and as if you were in any other exercise build up your ‘gardening fitness’ in the spring. This will reduce the chance of overloading your body and potential injury to the back.
Take two minutes before you head outside to gently warm up your body. Try some easy shoulder rolls, standing hip circles, leg stretches and back stretching, child’s pose and Cat/ Cow are ideal. Even a brisk walk around the block or your garden can help get the blood flowing.
Be Mindful of Your Bending and Lifting Technique
One of the most common causes of gardening-related back pain (or any back pain for that matter) is lifting technique. Whether you’re moving bags of compost, potted planters or garden tools, always lift with your legs not your back.
- Keep your back in a natural posture, avoid excessive forward bending
- Bend at the hips and knees
- Hold the object close to your body
- Avoid twisting as you lift or carry
If something feels too heavy, ask for a helping hand or use a trolley or wheelbarrow to move it safely.
Switch Positions Regularly
Repetitive movements and prolonged static postures can be a recipe for strain. If you’ve been crouched down weeding for 20 minutes, your body is likely crying out for a change.
Set a timer or keep a mental note to switch positions/ tasks every 15–20 minutes. Alternate between standing tasks, kneeling, and light walking to keep your joints mobile and reduce tension build-up in your muscles. Take 5 minutes to do some light stretches even if you don’t feel yourself becoming stiff. Being proactive will be a good benefit and lead to less soreness following gardening.
Use the Right Tools
Ergonomic tools can make a big difference in reducing strain on your low back, hips and shoulders. Look for long-handled tools to reduce bending loads.
Raised beds or vertical planters are also excellent options for gardeners with chronic back issues, as they bring the working surface up to you, rather than the other way around.
Take Breaks and Listen to Your Body
It’s easy to lose track of time, especially early in spring when you’re focused on a task, but gardening is physically demanding, so make time for short breaks. Have a stretch, drink some water, or sit down for a few minutes and mix and match the physical tasks for the day.
If you start to feel discomfort, don’t try to “push through.” That’s often when minor issues become bigger ones. Rest, stretch, and if pain lingers for more than a day or two, consider contacting the clinic here at Hutchinson Health to see how a chiropractor can help.
Aftercare Counts
When you’ve finished in the garden, make some time to cool down, similar to after a workout. Gentle stretching of the lower back, hamstrings and shoulders can help reduce soreness the next day, if you are able, walk home from the allotment or go for a short walk around the local area if you have been working at home.
A warm bath or a few minutes with a heat pack on tight muscles can also help to boost your recovery along with a good meal with some protein to aid muscle recovery.
When to Seek Chiropractic Support
Occasional stiffness after gardening is nothing to be alarmed about, but if you find yourself frequently battling low back pain, sciatica or joint discomfort after working in the garden, it may be a sign of an injury to joints and muscles. Generally speaking all of us experience low back pain each year but recovery should be in 24-48 hrs. If you have had pain for 3-7 days then this may need some help to recover.
At Hutchinson Health, our chiropractors are registered with the General Chiropractic Council and are qualified to assess and treat a variety of injuries. We are able to provide a physical assessment, understand changes in mobility, and assess spinal function to identify the underlying cause of your pain, and help prevent it from recurring.
Want to keep gardening pain-free this season? Book an assessment with one of our chiropractors and let’s make sure your body is as healthy as your garden.
