With flowers opening up (and weeds gathering pace!) the urge to get back out into the garden is strong for many of us. But if you’ve had a break from weeding, digging and planting over the winter, it’s important to take steps to prevent common gardening injuries, which are surprisingly common as people return to this popular hobby in the spring. In fact, according to the Royal Society for the Prevention of Accidents (RoSPA), 300,000 people are seriously hurt when gardening and require hospital treatment per year. Injuries to the musculoskeletal system feature in this number. And a recent article in the Times newspaper described how digging your garden in the wrong way can put your joints under strain.
Our osteopaths see quite a few people in clinic with sore backs, knees, shoulders and wrists among other musculoskeletal injuries that have happened, or flared up during a spell of gardening. Here are our tips for preventing common gardening injuries.
Make a plan
It’s so tempting to rush straight in there and put in several hours of hard work. You’ve got a vision of summer days spent in a beautiful garden and you’re keen to make it happen! Just remember, you don’t have to do it all in one go. Make a plan, including ensuring you have the right equipment for the job, and any additional items for your comfort – like a kneeling pad. Perhaps you could buy or borrow some long-handled tools to save your back from strain.
Warm up and stretch
It’s natural to think of warming up before going for a run or a game of football. It’s just as important to warm up before digging, weeding or lifting compost bags around. Your muscles work much better once they’re warmed up – try a simple stretching routine or a quick walk around the block first.
Bend knees, not your back
Remember to bend your knees when lifting and digging. That way, your large thigh muscles bear the strain, rather than your back.
Move slowly
When you are in a fixed position, such as bending forwards or kneeling, your muscles are in a shortened, relaxed state. If you move suddenly out of this position, they may spasm painfully. This happens especially when you’ve been in the same position for some time before moving. Sudden back pain, for example, can be caused by spasm in the psoas muscle. Typically, people describe it as their back ‘going’.
Be aware of posture
Injury from repetitive activities such as weeding or sowing can be prevented by good posture and technique. In addition to bending at the knees, make sure you give your neck and shoulders a stretch every so often. Gardening often means you spend a lot of time with your head held forward of your shoulder. For every inch your head is held forward, an extra 10lb is added to the load borne by your neck muscles. This can lead to neck pain, shoulder soreness and even to headaches. Every so often, take a break and tuck your chin towards your chest, stretching out the back of your neck. Lift your shoulders towards your ears, and on an exhale, let them drop back down.
Don’t over-reach – better to take a step forwards than risk overbalancing or straining your back.
Change jobs frequently
Alternate weeding with digging or scarifying the lawn with deadheading. Switching activities frequently will help you avoid overuse injuries that often affect hands, wrists and elbows.
Book your appointment now
We hope these tips will help you prevent gardening injuries. But if you have a concern about an existing injury, or you’ve overdone it in the garden already, we’re here to assess the causes of any pain, help put things right and guide you with a tailored exercise plan to support you to stay flexible and strong.
Our team can help you get back to your pain-free life as fast as possible. It couldn’t be easier to book your appointment with Osteo & Physio! Book a session via our app, website or call our friendly reception team on 0345 5577788.
