AVOID ACHES & PAINS IN THE GARDEN
• If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad when kneeling. • If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. •Avoidbendingyourwristupwardswhenpulling thingsorusinggardening tools. Instead,keepyourwriststraightanduseyourshouldermuscles topulland lift. • End your gardening session with some gentle backward bending of your low back,ashortwalkand lightstretching,similar tostretchesdonebeforestarting.
Common gardening activities, such as digging, planting, weeding, mulching, and raking can cause stress and strain on muscles and joints.This is especially true for senior citizens and people who are normally sedentary. Different body areas such as the shoulders, neck, back, and knees can be vulnerable to injury during gardening. These tips can help prevent injuries: •Warmupbeforeyougarden.A10minute briskwalkandstretches for thespine and limbs are good ways to warm up. • Change positions frequently to avoid stiffness or cramping. •Makeuseofagardencartorwheelbarrow tomoveheavyplantingmaterialsor tools. Be sure to keep your back straight while using a wheelbarrow.
Author: Andrea Avruskin PT, DPT
www.kptrs.com
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