With the sunny days of spring arriving, the physiotherapy team from the Holland Centre has some tips for safe gardening. According to the Canadian Physical Activity Guidelines, digging in the garden counts as a muscle-strengthening activity. So, here are some tips for the green thumbs out there.
#1: To get up and down from the ground safely, you may need to use a support. This could be a chair or ledge. You may find it helpful to use a kneeler (available at garden centres or hardware stores) to assist you to get up and down from the ground and increase your comfort kneeling.
#2: When lifting plants and soil, it is important to use a proper lifting technique to avoid injury. Key principles for safe lifting include:
- Lift only what you can manage.
- Keep object close to your body and face it, if possible.
- Your ideal lifting posture should be: feet shoulder width apart with one foot slightly ahead of the other, chest forward and lower back arched at all times, bend knees to lift object with legs.
- Once carrying the object, avoid twisting your back.
#3: The ideal posture for gardening has your shoulder blades squeezed. Avoid rounding your shoulders and poking your chin forward.
#4: To avoid discomfort in your joints, change your position regularly.
#5: Interrupt gardening to carefully stretch your back, thighs and neck.
#6: Always wear sunscreen and a hat, and keep hydrated even if you don’t feel thirsty.
#7: If you’ve been inactive, be sure to check with your health-care provider before starting physical activity.
