By now, most gardeners have their vegetation in full growth mode. A garden is a full-time hobby where there is always something to be done, especially on the weekends. If you have spent any time tending to your garden, chances are there has been more than one Monday where you have crawled out of bed while suffering from a sore back, aching joints and/or muscle pain. Statistics show that after sports, gardening is the most common cause of muscle soreness. Almost 60 percent of those involved in this study experienced muscle pain from gardening.
It is extremely important that you prepare your body for gardening the same way you would for any athletic activity. Here are a few tips to avoid post-gardening aches and pains and make your hobby as enjoyable as possible:
•Warm up and stretch.Many of the moves, positions and activities you put your body in while gardening are foreign to normal movement. It is best to begin by warming-up your muscles just like if you were going to run or lift weights. A pre-gardening five minute warm-up of walking, jogging or riding a bike will get the blood pumping. Follow that with some stretching to loosen up those muscles and you will find your Monday mornings much more pleasant.
•Get some cushion for your knees. In order to prevent those lower back pains, you must avoid squatting and bending as much as possible. Think about the proper techniques when lifting heavy objects here. Even the slightest change in your technique and positioning will save you from reaching for the Advil on Sunday nights. Kneeling on a soft cushion or a stack of towels will relieve the pressure on both your knees and back. You may also want to consider raised plant beds for your garden. These beds bring the vegetation closer to the gardener and cut down on the need to bend to pull weeds or trim plants.
•Got to keep on rollin'. The use of a dolly, cart or wheelbarrow to haul heavy objects, such as bagged mulch or landscaping items, is imperative. You must use your legs (and not your back) to lift and load these materials. As stated above, it's all about technique here. Also - try to grasp objects from the bottom while squatting with your back straight and shoulders back. Then you lift objects by using your legs to raise your entire body. Keep your weight balanced on both legs, your shoulders back and your head held straight.
•Time keeps on ticking.Use an alarm clock or timer to set up 15-minute intervals. After each allotment of time, change body positions, take a break, stretch out or perform a separate task that focuses on a different set of muscles.
•Its all about ergonomics these days.New designs are coming out for old tools every day. Before buying that new item, imitate the motions you'll use in the garden. Is it too heavy or light? Too short or long? Make sure the equipment is comfortable for you to use. If a tool is uncomfortable initially, it will most likely feel worse after substantial use. Foam handles will also help protect your hands.
•Hydrate. Hydrate. Hydrate.Dehydration sets in much faster than most people realize. Bring a water bottle with you and drink throughout the day to offset the water supply you lose while sweating. It would be a great idea to use a product such as Ultima, GookinAid or even the old standard of Gatorade to also add electrolytes to your system to restore those lost in sweat. Electrolytes create balance with the electrical chemistry that controls the body at varying temperatures so you remain cool and chemically balanced.
Despite your best efforts, you may still have some stiffness the next morning. Resuming normal activity as soon as possible is best. It will also help you avoid the taunts and teasing from your spouse and co-workers. Application of local ice and heat can also provide relief.
Remember, Rome wasn't built in a day and neither was your garden. Pace yourself and use the whole season. By the time your vegetables are ready for harvest, you might just find that this activity has helped you get in better shape too.
If you do find yourself in significant pain the next morning, consider chiropractic care to get you safely back on track from your gardening extravaganzas! For further information about this topic, please contact Dr. Lynn Kerew directly at mailto:drlynn@lynnkerew.com" drlynn@lynnkerew.com or visit her website at .
