AVOID ACHES & PAINS IN THE GARDEN
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.
• 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.
These tips can help prevent injuries:
• Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. • End your gardening session with some gentle backward bending of your low back, a short walk and light stretching, similar to stretches done before starting.
• Warm up before you garden. A 10 minute brisk walk and stretches for the spine and limbs are good ways to warm up.
• Change positions frequently to avoid stiffness or cramping.
• Make use of a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow.
Author: Andrea Avruskin PT, DPT
HAS YOUR PAIN COME BACK?
1. Call and consult with a Physiotherapist at one of our locations to discuss your pain and symptoms.
DO YOU KNOW ANYONE THAT NEEDS OUR HELP? REFER A LOVED ONE TODAY!
Sit comfortably for longer Walk longer distances Maintain a healthy life
Move without pain Bend and move freely
�
�
2. Your Physiotherapist may suggest exercises or precautionary measures to relieve or avoid pain.
�
�
Balance confidently & securely
�
�
To
3. If further assessment is needed to find the cause of your pain, your therapist can schedule an appointment with you.
From
Simcoe Location P : 519.428.1234 East Brantford Location P : 226.777.7133
West Brantford Location P : 519.304.8822 Tillsonburg Physiotherapy P : 519.842.5162
Visit our website at southcoastphysiotherapy.ca or call 1.888.217.1804 to learn more information.
Learn more by visiting our website southcoastphysiotherapy.ca
Made with FlippingBook - professional solution for displaying marketing and sales documents online