Our friends from the North country know about folks — some older, some not so old — who have hurt their backs rushing out to shovel snow after nine months of not shoveling. Here in the PNW, we see a similar thing when people throw themselves back into gardening instead of starting slowly.
Gardening can be intense
Some people think gardening is just about water sprinkler rainbows and cute gnome figurines. But anyone who’s worked their way through a big chip drop knows that the stooping and lifting can get real, real fast. Better have a pitchfork handy! Planting, weeding, and harvesting also usually involve a good amount of stooping, squatting, and reaching.
Start slowly
Many of us like to dive into tasks and get ‘er done. But you’re less likely to strain your back if you do a little on Saturday, have a good sleep, and then assess your ability to do more on Sunday morning.
Be thoughtful about your body mechanics
When you’re pitchforking chips, raking leaves, or pulling soil from Mt. Scott Fuel out of a pickup with a rake, pay attention to your movements. You’ll want to keep your back fairly straight and avoid twisting at the hips when your body is moving heavy things from one place to another. Instead, move your feet. Imagine you’re Muhammad Ali, if that helps.
Research shows that “working in the garden restores dexterity and strength, and the aerobic exercise that is involved can easily use the same number of calories as might be expended in a gym.” Here are some guidelines:
Don’t garden early in the morning. Give your back some time to wake up.
Keep your shovel or pitchfork close to your body.
Pick up smaller amounts.
“If you have a history of heart problems and are currently inactive, it’s best to speak with your health care provider before shoveling. Additionally, don’t shovel while smoking, eating or after consuming caffeine; this may place extra stress on your heart.”
A few more tips
Here’s a great video that reiterates several of the tips we covered, and adds a few more. Be safe, and happy gardening!
Come visit us at Parkside
Come see our expert team at Parkside Clinic where we tailor our care to your specific condition and tap into your body’s natural healing ability. Make an appointment, or if you have any questions, contact us.