Healthy Gardening Techniques: Keep Your Back in Check and Garden in Bloom
Spring has finally sprung and with warmer months ahead, gardeners are exercising their green thumbs once again. However according to the Ontario Chiropractic Association, 88% of Ontario chiropractors reported that gardening is the most common troublemaker of back and neck pain during the spring and summer months. So while most gardeners are busy digging deep into the earth, they aren’t necessarily considering the increased risks of aches and pains that come pair and parcel with performing those tasks. Here are a few tips that will minimize the pain and help you put more work into growing your garden and less into your back.
Warm-up
Take a few minutes to do these quick exercises before you begin your gardening. Warming-up beforehand will help reduce muscle strain, fatigue, and the risk of injury. The following exercises are excellent low-impact stretches which will target your sides, thighs, back, arms and shoulders. During your warm-up, repeat each exercise at least 5 times, remember to relax into each stretch (don’t overextend) and finally make sure to breath and keep hydrated. Let’s begin!
Sides
- Extend your right arm over your head.
- Bend toward the left arm from the waist.
- Maintain the stretch 15 seconds and repeat on the other side.
Thighs
- Steady yourself against a tree, wall or railing.
- Bend your right knee and hold the ankle with your left hand.
- Maintain the stretch for 15 seconds and repeat with your left knee.
Back
- In a seated position, hinge forward from the hips while keeping your head down.
- Touch your fingers to the ground.
Wrists
- Hold one arm out in front of you with your palm facing down. Bend your wrist until the fingers point to the ground.
- Hold one arm in front of you and position your palm in the “stop” position. Use your opposite hand to hold this position.
- Place your hands in “prayer” position and place your palms together gently applying pressure.
