Top 5 Tips to Prevent Pain When Gardening

Tricia Hayton, Registered Physiotherapist
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The long weekend is coming and for some of us that means field lacrosse provincials, but for many more it is the weekend of planting, gardening, and preparing our backyards for the warm summer weekends to come.   And although the thought of warm days spent outside tending to our plants is relaxing and refreshing after a long winter, we need to remember that gardening is physical activity and there are some hints that can make it less stressful on the body.   Here is what I recommend.

1. Warm up:  If you are not someone that exercises regularly, or if you have been particularly sedentary lately, take time to warm up your muscles and joints.  This does not mean that you have to jump on the treadmill before heading outside, but maybe take a few minutes to walk around the yard.  Not only will you get blood flowing, but you will be able to scope out all of the work that needs to be done.
2. Think about getting a gardening stool:   Bending over is stressful for our back and legs.  Using a stool to sit on to reach lower beds can be helpful in preventing back and leg pain.   Some stools can also be flipped over to ease the stress of kneeling and prevent knee pain.
3. Change up activities:   Any repetitive work can cause stress on our tendons and muscles.  Every 15 minutes or so change the work that you are doing.   For example, weed a low bed for 15 minutes and then change to pruning a higher bush or tree.  The change in work load and posture will help make sure that you are still feeling well the next day.
4. Use the right tool for the job:   Using the proper equipment can make the day go smoother and reduce stress on the body.    For carrying heavy bags of soil or mulch, think about investing in a wheelbarrow.   Electronic and gas hedgers are also available to help with pruning and trimming.  If you are not sure that you would like to purchase these items, look into your local rental shop.  They often have equipment available for reasonable prices.
5. Continuing with the right tool, there are ergonomic aids available to assist if you have a joint that can flare.   Hand tools with larger and soft grips can reduce the stress if you have forearm and hand issues such as carpal tunnel syndrome or OA of the fingers.   Look for ergonomic rakes and shovels if your issues involve hip and back pain.

So, get out and enjoy the nice weather that is promised in the days to come.  But make sure to follow these top five hints to prevent injury and pain. 

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