Working in the garden might not seem to be the most stressful physical activity one can do in the Spring; however, 88 percent of back and neck pain injuries seen this time of year are a result of gardening*. This is primarily because gardening and other lawn work requires specific actions that are not part of everyday life. There is a lot of kneeling, crouching, twisting, tugging and heavy lifting involved.
Common gardening injuries include repetitive strain injuries of the wrist and elbow, sprains and strains to muscles throughout the body (but prominently in the lower back), and wear and tear on joints. At Back Clinics of Canada we see many patients suffering from gardening related back and neck pain which resulted in a bulging disc, herniated disc, degenerative disc, aggravated sciatica and/or a muscular stiff back or neck. Fortunately, these painful conditions often heal with the right treatment.
Be part of the 12 percent who are pain-free! Here are some simple tips to get you into the outdoors without injury.
1. Warm Up: Take a short walk to get your heart rate going, and then spend 15 minutes stretching. Pay special attention to stretching your thighs, back, shoulders, and wrists.
2. Have the right tools: A hose is better than a watering can (1 gallon of water weighs more than 8 lbs!). Wheelbarrows are essential for carting heavy loads around. Ergonomically designed tools that are right for you make the work so much more efficient, but also leave you feeling good. And don’t forget a good kneeling pad, and sturdy, supportive shoes for sure footing.
3. Don’t overheat: Wear a wide-brimmed hat, gloves and sunscreen. And drink plenty of fluids regularly. It’s easy to get carried away and overwork in the hot sun.
4. Lift smart: This cannot be stressed enough! Most serious back injuries occur when one lifts a heavy load the wrong way. Rather than do too much at once, break down loads into smaller piles. Stand near the load you’re lifting. With a straight back, bend your knees and crouch down. Use your arms and legs to smoothly and slowly lift the load. Keeping it close to your body, pivot and turn in the direction you want to go. Bend your knees when you’re ready to lower your load again. Do not bend at the waist, and don’t twist your body. This puts extreme strain on the lower back.
Gardening can be extremely satisfying work, all the more so when you finish it tired and pain-free. If you do incur low back pain or neck pain that lasts for more than 48 hours, see a back pain expert right away. The right care at the right time can ensure you’re back outside doing what you enjoy, pain-free.
* Ontario Chiropractic Association, 2014
