HEALTHY, HAPPY GARDENING...

By Dr Orly Zuker, Chiropractor
(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)

Spring has sprung, allowing Australians to enjoy warmer sunny days, the aroma of cherry blossoms and bright daffodils. With these pleasant days many people are peeling themselves off the couch and getting their hands dirty in the garden. Whether it is fruit and vegetables, shrubs, trees or flowers, gardening is one of Australia’s most commonly enjoyed pastimes. The joy of watching your garden grow and flourish is priceless, with children especially relishing in their success. Making sure that your body is ready for the hard physical work is essential for your overall enjoyment and wellbeing.

In terms of fitness, you would be surprised how many calories you burn and the fitness that you gain from gardening. Many people may even work up a sweat if they dig and shovel for long enough. The down side to this is that digging, bending, pulling, twisting and kneeling are movements which are in most case rarely performed on a daily basis. Prolonged hours in the garden may place strain and load on ligaments, tendons, joints and muscles, so like any sport or exercise ensure that your body is warmed up, stretched and ready before commencing your gardening activities. This is more essential than one would think.

In dedicating the time to prepare your body for your gardening, you will be reducing the likelihood of injuries such as muscle tears, sacroiliac joint sprain or disc bulge. In addition, like your plants need water and sun, so do you. Whilst out in the garden, ensure that you are sipping on water regularly and for the first 15min wear minimal clothing and no sunscreen so that you may absorb some sunlight and top up your vitamin D levels. After this time, be sure to wear a hat, sunscreen (chemical free if possible) and cover your skin so that you don’t burn.

Avoiding Backyard Injury…

In preventing and avoiding injuries, it is vital that we have awareness of our body. As mentioned above, the key lies in preparing our body. No matter what form of physical activity warming up with limbering exercises and stretches, cooling down with stretches and in general taking care to avoid sudden movements and heavy lifting are clever steps towards injury prevention. When it comes to gardening, be sure to bend carefully, squat using your abdominal muscles (so that you may stabilise and balance yourself) and avoid any undue strain on the spine (by centering and aligning your posture whilst you pull, dig or shovel). If you are unsure of which stretches are best for gardening preparation and for your body specifically, speak with your health care practitioner who will advise you appropriately.

Healthy Gardening Suggestions:

1.   When you are low to the ground planting, weeding, pruning or what ever other task you are performing in the garden, do your best to squat or kneel on one leg rather than bending. If you are twisting, do so with care and at all times and avoid lifting and twisting simultaneously, as this motion often leads to vertebral disc injury. 

2.   Mowing, pruning and weeding tasks all involve stooping and twisting to some extent. Ensure that you keep these postures to a minimum and know that your abdominal muscles are there to stabilise and support your lower back. Throughout your gardening remember to squeeze, tighten and engage them consistently.

3.   We often hear about the concept of ‘bending with the knees’ to support our lower back. This is great in theory, however should be exercised with care as lifting with our knees will still engage the lower back muscles, placing them under strain. Rather try kneeling on one knee, bending the other and then lifting (this same principal may be applied when lifting children).

4.   Take it easy! Only ever do as your body can handle. If you are a smaller women or a less muscular man avoid pulling out deep and large roots or digging against resistance. In addition, take one day at a time, building up to harder and heavier tasks that require greater strength. Keep in mind that gardening is no different to any other physical activity or sport, with repetition allowing us to reach greater levels of strength and fitness.

5.   If you are prone to lower back complaints, use a back brace (especially In the winter months when the body is prone to stiffness and arthritis) and keep warm. In the summer months, employ a smart approach to the sun so that you don’t burn, yet at the same time are taking advantage of and enjoying the benefits of the ever so important vitamin D!

6.   Knee pain, degenerative pain and injury are often a deterrent to gardening. However if you are an avid gardener and would rather not miss out, perhaps consider short periods of kneeling rather than squatting, use a foam pad to cushion your knee with and try a knee support/ brace. Many garden supplies stores also sell gardening chairs that you may use as well. Again, remember that your abdominal muscles are there to take some pressure off your knees and lower back.

After your hours in the garden, you may ache the next day. Ensure that you rest, do some gentle stretches and if your discomfort persists seek advice from your health care provider, preferably a muscular-skeletal practitioner such as a chiropractic doctor.

Enjoy regular exercise and keep fit so that you may benefit from healthy cardiovascular function, increased energy levels, optimal health and vitality. Enjoy your gardening and good luck on your journey of health.