Tips for Healthy Gardening by BREAKTHRU Physical Therapy
As a gardening enthusiast you’ve probably spent many hours reading and researching how to produce a healthier, more beautiful garden. But have you ever thought how gardening can produce a healthier you? Research shows that gardening for 30-45 minutes daily has significant health benefits such as decreasing the risk of high blood pressure and diabetes, as well as contributing to healthier bones, muscles and joints. Gardening is generally thought of as relaxing, but if your form is flawed, or your body is not is good condition you can suffer long-term damage to your neck/back, knees, shoulders and hands.
The following are some tips from the physical therapists at BREAKTHRU Physical Therapy to avoid injury during gardening and outdoor work.
- Warm up. It is just as important to warm up before gardening as it is before a vigorous workout.
- Stretch your muscles! Your muscles will tolerate strain more easily when they are stretched.
- Good Posture! Maintain a neutral spine posture during any lifting or raking movements. Use stabilization exercises to keep your lower back protected. Research studies have shown that keeping good posture and strengthening theses small stabilization muscles called transverse abdominis and multifidus decreases the pressure on the discs and protects the back from injury.
- Watch your body mechanics! Use your strong leg muscles to bend instead of putting all the pressure on your spine. Use a knee foam pad and or bench to sit on. If you must kneel, stand up and stretch frequently. Pull an object by placing your feet apart, bending your knees, and leaning away from the object. Pull by straightening your legs. Always face the object and keep your back in a neutral spine position.
- Take breaks!!! After 25 minutes, stand up and stretch. Lean your body backwards, extending your spine (which is the opposite of the position you were in gardening). Overuse or repetitive motions, such as digging, can cause tendonitis of the elbow or lead to carpal tunnel syndrome. Break up large tasks by changing tools, change positions, etc.
- If you have back pain avoid early morning gardening as your muscles are tighter in the morning and the discs in our spine are more hydrated causing more disc volume which increases vulnerability to injury with bending activities.
Enjoy the spring time- plant, plant and plant…and stay healthy by following these simple rules of the garden. If you have any questions on specific stretches or the concept of the neutral spine posture please stop into BREAKTHRU Physical Therapy or call to set up an appointment 856-396-2250.
By Jodi Goldman PT