Health Tips for Gardening

Information provided by the American Chiropractic Association.

As summer approaches, the weather is finally warming up and many people will spend more time outside planting, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety. Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

“A warm-up and cool-down period is as important in gardening as it is for any other physical activity,” said Dr. Scott Bautch of the American Chiropractic Association’s (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”

The following stretches are suggestions that may help to alleviate muscle pain after a day spent in your garden.

• Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.

• While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle.  Hold this position for 15 second. Do this once more and repeat with the other leg.

• Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 second. Do this again and repeat with the other leg.

• While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

• Do the “Hug your best friend.” Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

• Finally, be aware of your body technique, form and posture while gardening. Kneel, don’t bend, and alternate your stance and movements frequently.

If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort.  Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours. Also remember pain is a symptom, and symptoms are your body’s way of getting your attention. If you have symptoms while gardening or performing other activities your body is sending you warning signals that your spine and muscles may be out of balance.

Your doctor of chiropractic can assist you with better balance, proper posture, including recommending exercises to strengthen your core postural muscles.  They can also assist you with choosing proper postures during your activities, helping reduce your risk of injury and discomfort.

Dr. Lynn Sandom is a wellness-minded chiropractor and owner of Hollis Family Chiropractic Center, PLLC.  Our office is located in the Village Marketplace in Hollis. Come visit us and take a step towards a healthier you!

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