Given the weather is still so warm and the summer rains are hanging about, it is almost possibly to literally watch the grass grow. My garden is loving this weather, however it is taking extra effort to keep the lawns under control and the shrubs in check.
Shoulders, necks, low backs and most other body parts are put to the test by a day out in the garden. Whether it’s sheer hard work, or a leisurely potter around the garden, chances you will find yourself in need of a chiropractor by the end of the day. However, it need not be the case. A few precautions and the level of discomfort or injury can easily be reduced.
Here are a few hints:
1. Using the correct tool for the task, don’t use a heavy tool if a light can do the trick, and vice versa.
2. Use the tool correctly and use any supporting apparatus that’s available, eg. shoulder straps.
3. Protect your eyes, ears and hands with appropriate coverings.
4. When using a shovel remember to push rather than lift when possible.
5. Don’t swivel or twist. To change direction, move your feet and use your legs.
6. Avoid extreme bending of your spine in any direction, step back or forward or up, don’t over stretch or lean.
7. Avoid sudden twists or turns of movement, especially at the neck.
8. When standing or a prolonged period of time (eg potting), elevate one foot to a comfortable level- onto a step. This reduces the strain on your lower back.
9. When lifting, keep your back straight, bend you knees and let your legs bear the strain. Hold the object as close as possible to your body.
Cleaning up and gardening around the house is great exercise, but few people make the effort to warm up and stretch the way they would before any other exercise activity.
The most common gardening injuries are back strain and knee pain. Some easy stretching will go a long way toward lessening both of these. You can stretch your back by lying on the floor, pulling your knees into your chest and wrapping your arms around them. Hold that position for a minute, relax and repeat two more times. Stretch your shoulders by holding a towel over your head. Bring the towel behind your head, with one hand and lower the other hand to below shoulder height. Hold and gently pull on the towel. Switch sides and repeat.
Legs will benefit from a runners stretch such as bracing yourself on a counter top while you stretch first one leg behind you and then the other.
And remember if in doubt ask your City Centre Chiropractic Chiropractor!