Autumn is one of the busiest times of the year for gardeners. Gardening can be a wonderful form of exercise and there are in fact now “Green Gyms” (see www.tcv.org.uk). Its benefits for mental health are also becoming widely acknowledged, so in the winter, it’s a great antidote to S.A.D.
However, there is also risk of injury or pain if you’re not using your body correctly. So here are some tips from the SOC team.
- Warm up – gardeners are not unlike athletes – they should always warm up before they start (especially in cold weather)! For example:
- a) Stand with knees and feet hip-width apart, knees soft. Take a few deep breaths, feeling your ribs expand, filling your lungs with oxygen
- b) Do some small knee bends (no more than 45 degrees)
- c) Roll shoulders up to your ears and back into a relaxed position a few times
- d) Stretch your right arm up to the sky as you breathe in and bend to the left side, feel the stretch all the way up your right side (planting both feet on the ground equally), then repeat on the other side. Now reach both arms to the sky and circle them backwards a few times.
- e) Gently rotate your body to the right and left to loosen up your spine, swinging your arms, knees bent
- Avoid long periods in static positions or on repetitive movements. The body loves movement. Problems often stem from being “stuck” in one position. This leads to reduced circulation so muscles and joints work less efficiently. But, too much of the same movement may put strain on certain muscles/joints. Weeding is a good example. Change your kneeling position every five or ten minutes. As well as kneeling on both knees, try squatting with knees slightly apart; or having one knee on the ground and the other at 90 degrees with the foot on the ground in front, to give you a “spring” to be able to get up more easily and keep your back in a more neutral position as you weed.
- Lifting and shifting bags of leaves, compost, pots, logs, etc – Stand facing the load and prepare by bending your knees, if possible using both arms/hands to hold it securely. Keep it as close to you as possible, elbows/wrists slightly bent, not locked straight, to avoid strain. Then engage your deep core (abdominal) muscles to support your back and breathe out as you use your knees to help you lift. Avoid locking your knees on straightening up. And it’s worth taking extra time for two small loads rather than one big one, to avoid injury!
- Raking – Keep hands several inches apart on the rake. Have legs hip-width apart and one foot in front of the other. Use your whole bodyweight, not just your arms – rock forward onto your front foot as you reach forward, and rock back onto your back foot as you pull the leaves in. Rake leaves to the side of you, alternating legs/arms every few minutes. Think of it as a sort of dance! (This works for hoovering too, by the way!)
- Digging – keep body, feet and arms/elbows close to you so as much of your weight is directly over the spade as possible, keep knees bent and use your core to add power as you push down into the ground and support your back as you lift the spade out. Alternate legs if you can.
- Hedge-cutting – As arms are often held above shoulder-height, take breaks every 5-10 minutes and give your neck and shoulders a good stretch to relieve tension.
- Pruning/cutting back – avoid over-stretching to reach branches or getting into awkward positions which can strain ligaments and muscles.
- Ladders! Place both feet squarely on the steps and don’t go on tiptoe to give yourself more height or reach: you are more likely to strain your back and you could risk falling…
- In general, remember to change sides, position and tasks regularly, and between tasks, have a stretch or just sit down, breathe in the fresh air and admire your work
- Obviously health and safety tips apply – keep hydrated, wear gloves and thick clothing to protect skin, and goggles if splinters might be flying. And take your time – rushing can lead to accidents.
- Finally, “warm down” with a little stretching as in tip 1, before sitting down to that well-deserved tea and cake!! ?
If you have any pain or would like more advice on “safe gardening”, feel free to contact our osteopaths at Shoreham Osteopathy Centre, 01273 567654. www.shorehamosteo.co.uk