April and May showers bring...
Spring flower beds to be cleaned and mulched, and vegetable
and herb gardens to be prepared and planted.
With the weather finally starting to warm up consistently, for anyone
who likes gardening (or doesn't like gardening), there is always plenty of work
to be done in the yard as everything begins to grow. With final clean-ups from winter and early
spring, and preparations for the spring and summer seasons, there are many
common yard tasks that can lead to stress and strain on muscles and joints and
cause pain, such as digging, weeding, planting, lifting, raking and
mulching.
If you have been sedentary for most of the winter, have been
dealing with previous injuries, are pregnant or have recently given birth, or
are a senior, you may be more prone to injuring yourself. Shoulders, neck, back, and knees are common
areas of concern with gardening and yard tasks.
Taking consideration of some of the following tips can help to minimize
your risk of injury.
- * If you have not been active in awhile, sometimes it can be helpful to start with a warm-up before beginning yard work. You can start with a brisk 5-10 minute walk around the yard or down the street and then complete some simple stretches in your shoulders, neck and back. Gentle shoulder shrugs and circles, gentle side to side neck stretches, and clasping your hands in front and behind your body to stretch can be helpful.
- *Don't over do it! Be mindful of the sensations in your body and keep your tasks slow and controlled. If you are feeling discomfort in any region of your body, stop and stretch, or switch to another task.
- *Take breaks and change position frequently. Being in a static position or moving in the same pattern can cause increased stress and tension in a focused area of your body; overstretching some muscles or causing spasm in others.
- *Use appropriate body mechanics: bending your knees and using your legs with your core muscles engaged for any pulling, pushing, lifting or bending activities. This will help to avoid straining your back. Attempt to only kneel on one side, keeping the opposite foot on the ground to keep a flat back and provide your back with more stability, and switch kneeling leg as able.
- *Use tools if you have them: a wheel barrow or garden cart to move tools, planting materials, yard waste; kneeling pads or pillows, et cetera.
- Taking a short walk or light stretching after completing your tasks for the day may help you cool the body down and stretch worked muscles in the body. A warm shower or bath can also be helpful with easing muscles.
- *If you experience any lasting or severe pain, contact your physician or physical therapist. If you have any further questions about how you should be modifying your yard work or gardening, contact us at Tru-Care Physical Therapy, 401-884-9541. Erin Harrop, MSPT
