For many homeowners, a change in the seasons starts a whole new gardening season. Gardening has many mind and body benefits, as well as can transform your property into a beautiful oasis.
Yet, as a gardener, it’s important to take proactive steps to ensure that your body is ready for the demands of tending to a garden, especially if it’s been a minute since you’ve done so. In this article, we will review three of the top tips from your local chiropractor to help you ease back into gardening season.
What Are Common Gardening Injuries?
Gardening, in general, can seem like a low-stress activity that is fairly easy on the body. However, gardening often requires significant amounts of pulling, squatting, and reaching. All of these movements can lead to painful, nagging injuries. Let’s start out by taking a look at some of the most commonly seen injuries in gardeners.
Back Pain
Back pain is one of the most common ailments overall. That being said, back pain is particularly common amongst gardeners, who often have to assume awkward postures while participating in this activity.
Hand Injuries
Gardeners have to use their hands quite a bit when working with their plants and flowers. These repetitive motions can lead to hand injuries such as muscle strains, ligament sprains, and many other issues.
Shoulder Pain
With all of the reaching and lifting involved with gardening, it’s no wonder why gardeners will experience shoulder pain. Rotator cuff tears and shoulder joint sprains are common amongst gardeners.
3 Tips for Easing Back Into Gardening
Now, without further ado, let’s take a look at some of the top tips for gardeners to keep themselves free from injuries this spring, summer, and fall.
Tip #1: Perform Resistance Training
Contrary to popular belief, resistance training is not just reserved for bodybuilders and “gym bros”. In fact, everyone, from athletes to sedentary grandparents, should be performing a few days of resistance training every week.
By even just completing a few basic exercises, you can effectively injury-proof your body. This goes a long way when you live an active lifestyle, filled with daily tasks such as tending to your garden.
Gardeners can benefit significantly from resistance training. There are a variety of moves that can strengthen the shoulders, hands, and trunk, all of which are used heavily during gardening-related tasks. By keeping the body strong, you’ll be able to avoid gardening injuries and keep your garden vibrant throughout the warm months of the year.
Tip #2: Stretch Often
While a strong body is undoubtedly important for staying healthy while gardening, a flexible body is equally critical. For this reason, you should be sure to complete regular stretching exercises at least 5 days a week. This will keep you limber and mobile when you’re reaching, lifting, and pulling during your gardening activities.
You should aim to develop a stretching routine for your shoulders, legs, and trunk. Whichever stretches you decide to perform, you should aim to hold them for roughly 30 seconds each time, repeating each stretch 4 times. An entire stretching session doesn’t need to last any longer than 15 minutes, making it easy to complete your flexibility routine every morning while the coffee is brewing.
Additionally, it is a good idea to warm up with some light stretches and dynamic movements before you start gardening for the day. This will encourage blood flow to your muscles, decreasing the chances of gardening injuries and improving your ability to move well while tending to your garden.
Tip #3: See Your Chiropractor Regularly
Chiropractic care is a great choice for gardeners. Your chiropractor will help to ensure that your spine is in perfect alignment, which can lead to better, more efficient movement. In turn, this better movement quality will help you to stay pain-free during any and all activities, including gardening.
Gardening season is right around the corner. Don’t wait to schedule your chiropractic appointment! Your Plano chiropractor at Keystone Chiropractic can help you get in perfect gardening shape today. Book your appointment now!
