Springtime and warmer weather are officially here, which means more time spent working out in the yard. While gardening is a therapeutic and leisurely activity, it can lead to muscle aches and pains. Back pain is especially common after having spent less time being physically active during the cold winter months. Kneeling over to weed, dig, mulch, and plant, moving wheelbarrows, and wrangling hoses puts strain on your shoulders, spine, and low back.
Fortunately, there are techniques that help prevent pain so you can continue enjoying and cultivating your beautiful yard.
- Avoid repetition: Stiffness and soreness is often linked to repetition of the same task over and over again, for long periods of time. Break up your time spent in the garden to reduce muscle strain and feeling overwhelmed. Set aside time to alternate between different tasks: weed for an hour, rake for an hour, plant for an hour, water for an hour.
- Stay hydrated: Aim to drink 6oz of water every 20 minutes if you are working hard and sweating. Drinking plenty of water will help you maintain energy levels throughout your gardening while also keeping joints and muscles lubricated. Be sure to take breaks every 30 minutes to an hour to cool off and rest inside or under shade.
- Lift with your knees: When lifting heavy objects like bags of soil or a wheelbarrow, lift with your knees to avoid lower back strain. Try using a posture support like the Cybertech Spine Brace. This spine brace encourages proper posture while helping prevent back injuries.
- Invest in quality tools: Look to add tools to your collection that are ergonomically designed with cushioned grips. Using old, broken, or rusty tools will make simple jobs even more difficult.
- Work on hands and knees: Keeping your spine elongated in this position reduces strain. Your shoulders should be over your wrists as they bear most of the weight and responsibility when reaching and supporting your body.
- Stretch and ice: Incorporate gentle stretches after each gardening day to help you avoid strained muscles and stiffness the next morning. If you are feeling a slight muscle strain, apply an ice pack, such as the ProtoCold Reusable Therapy Pads, to the sore area to help reduce inflammation.
Still feeling aches and pains after a day of gardening? Visit your local Relax The Back location to see our wide range of products and speak with a trained specialist. Based on your specific needs, they can show you products to try in-store to feel the difference they can make in your daily routine. From kneading back massagers, to a Theracane, to an inversion table, our experts can help you find product solutions to prevent pain while gardening and reduce muscle tension and strain after a day of work.