After an especially rough winter, many people have one thing on their minds as spring arrives and the weather gets warmer—the start of gardening season! In the U.S., gardening is one of the most popular pastimes. More than 80% of households participate, spending around $50 billion on lawn and garden products. However, after a sedentary winter, some bodies might not be ready for all the bending, twisting, and reaching that comes with planting bulbs, pulling weeds, and trimming bushes.
Gardening works all major muscle groups, so it is important to stretch your muscles before you begin. The back, neck, upper legs, arms, shoulders, and wrists are all major muscle groups affected when using your green thumb. Before doing common gardening activities such as digging, moving mulch and pushing wheelbarrows, it is important to warm-up, cool-down, and stretch to help prevent aches and pains.
Pre- and Post-Gardening Stretches
“A warm-up and cool-down period are as important in gardening as they are for any other physical activity,” explains Scott Bautch, DC, of the American Chiropractic Association’s (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”
Try the following simple stretches before and after a day in the garden to prevent and/or alleviate any muscle pain:
- Before stretching for any activity, breathe in and out, slowly, and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.
- While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward, keeping the spine in alignment (no bending or slumping), until you feel a stretch in the back of the thigh or the hamstring muscle. Hold this position for 15 seconds. Do this again and repeat with the other leg.
- Stand up, balance yourself, and grab the front of your ankle from behind. While keeping your spine in alignment, pull your heel toward your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
- While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
- Do the “Hug your best friend.” Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.
Preventing Joint Injuries with Proper Movement
To protect your joints while gardening, be aware of your technique and your body’s form and posture. Kneel, do not bend, and alternate your stance and movements frequently. Following are some general tips related to proper movement to keep in mind as you enjoy your garden this spring:
- When lifting an object, be sure that the largest muscles in the area perform the task. The larger the muscle or muscle group utilized for lifting, the less the stress placed on smaller, more vulnerable muscles and the joint itself.
- During any activity, you should be able to comfortably assume several different postures, to avoid staying in one posture for extended periods. Muscles will become fatigued and joints are more likely to be injured when you hold a particular posture for an extended time–especially a poor one, such as staying partially bent forward at the waist.
- When performing tasks, keep the joints that are being used either in their neutral posture or approximately halfway into their full range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stress on those joints and can result in repetitive-stress injuries.
When lifting heavy objects, follow these suggestions:
- When lifting anything from the floor, keep the spine straight and lift with the legs.
- Do not bend over at the waist and lift primarily with the muscles of the low back. Your body is more easily injured in this position.
- Keep the object being lifted close to your body.
- Keep your elbows flexed.
- Keep your head up and your neck straight as you lift.
After the Flowers and Vegetables Are Planted…
Gardening has been shown to have a positive impact on physical health, but as with all physical activity there is the possibility that you will experience some pain. If you do feel muscle aches and pains after working in the garden, there are ways to alleviate discomfort: Apply a cold pack or a heat pack on the area of pain and consider making an appointment with a doctor of chiropractic in your area.
Reviewed by the ACA Editorial Advisory Board. This information is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.
