Spring is here, finally, and with the arrival of this warmer season comes a whole lot of work! It’s time to get out to those lawns and gardens and get things cleaned up. It’s the time of year when we all like to plant some flowers to brighten things up, tackle the weeds that seem to come from nowhere, and in my case, tackle the overgrown shrubs and vines that managed to survive the longest winter ever!
When the sun made a rare appearance this past weekend I dashed outside to see how much work I could cram in, and here is my sad confession. After a mere two hours I was done! Not done because the yard was finished and pretty, but done because I was in agony. My back was screaming OUCH, stop woman, enough! As much as I love the idea of getting my yard into ship shape, a couple of reminders to take care of myself while I do so were definitely in order.
Improper gardening techniques can cause repetitive strain, and wear and tear on joints and muscles, especially the lower back. Especially for people like me with an existing back injury. Want to be sure you don’t end up groaning and in pain like I did last weekend? Follow these great tips provided by the Ontario Chiropractic Association to help avoid back injuries this spring:
· Stretch it out – Make sure you stretch your thighs, shoulders, sides, arms, back and hamstrings before you start to get the most out of your gardening
· Alternate tasks – Switch from heavy tasks to light ones, and change your hands and positions frequently.
· Lift with ease – Always bend with your knees and keep a straight back. Carry the load close to your body.
· Get low when planting – Knee pads or a kneeling mat can help to ease the strain on your back while you plant and weed your garden. Keep a straight back and stop when you need to have a break.
· Rake Right – Put one leg in front and another behind when you rake, and alternate on occasion to minimize the back strain.
For more information, be sure to visit The Ontario Chiropractic Association website or give them a like on Facebook. (insider tip: They have some ahh-mazing giveaway’s going on over there right now!)
Chiropractors tend to see more back injuries from poor positioning and lifting during springtime gardening and they truly want you to plant and rake without the ache! So take heed of the advice they have offered up and then jump in and enter to win this lovely giveaway! One lucky reader of How To Survive Life in the Suburbs will win this fabulous Plant and Rake Without the Ache Gift Basket ARV $100.00 !!! It contains everything you will need to garden in style and without that ache!
Please enter using the Rafflecopter form provided. Contest is open to Canada only and closes June 1, 2014.
Disclosure: I am participating in a campaign with the Ontario Chiropractor Association, all opinions and thoughts expressed are my own.
shared the giveaway post on my facebook
always stretch before and after and take breaks in between if you have to, just to sit down and have some water
liked your facebook giveaway post
Bend from the knees, stretch and take breaks from arduous tasks like raking and mowing
My tip would be to use the right tools so that they can help you do your work. Lots of gardening work ahead of my husband and I – a complete backyard rework!
I like your post on facebook as Laurie Bolduc-Cadieux
My best tip to avoid back injury/pain is to do things at a pace. Limit what you can carry even if it means anothrr5 trip to the garage or whatnot. The less strain you put on your back the less you risk becoming injured.
My tip is don’t try to do it all at once, spread the work out over a few days (or weeks).
I don’t have one but used one above like mentioned. 🙂
Stretch it out – Make sure you stretch your thighs, shoulders, sides, arms, back and hamstrings before you start to get the most out of your gardening
Make sure you’re bending the correct way and yes a gardening stool will definitely help you.
Make your husband do it! Just kidding…..we have a fairly big lot with lots of gardens and grass. I generally plan the winter clean up over a few weekends – as much as I would love to get it all done in one day, my body wouldn’t thank me for it. And definitely having the right tools for the job is the way to go!
do some stretching exercises before starting
I like to use a stool for my low gardens but I also built raised garden beds that are 3 ft tall so that I dont hurt my back.
when in the garden sit on a stool instead of bending down
My best tip is the same as get low when planting! Don’t bend down from the waist, but rather get low either in low squat position or get on your knees and sit.