Gardening With Less Pain

Gardening is a wonderful way to calm your spirit but all the crouching, bending and lifting can take it’s toll.  Check a few tips from Dr. Dukes to help you reduce your injury risks and while keeping you gardening with fewer aches and pains.

1. Get moving before you garden. If you’re like many of our patients, you may not think about stretching and warming up before you begin gardening. It’s so important that you stretch your spine and limbs. You’ll be lifting and bending and moving differently in the garden and that puts more stress than joints and soft tissues are used to. A quick stretch is a great way to guard against injury.
2. Stay properly hydrated. Drinking plenty of water is so important. Surprisingly, it’s also one of the things patients regularly overlook. Every cell, tissue and organ in your body needs water to work properly. Most people are surprised to learn that water is essential for joint lubrication and cushioning. The average person needs 3-4 liters of water each day – more if you’re working hard. Stay hydrated to stay safe and feel your best.
3. Change positions often to avoid stiffness or cramping. Be aware of how your body feels as you work. Pay attention to pain. If a part of your body starts to ache, take a break. Stretch that body part in the opposite direction, or switch to a different gardening activity. For example, if you've been leaning forward for a while, and your back starts to ache, slowly stand up, and gently lean backward a few times.
4. Leverage is your friend. Use a garden cart or wheelbarrow to move heavy materials or tools.  Lift with your knees and always use good posture while moving a cart or wheelbarrow.
5. Give your knees a break.  Use knee pads or a gardening pad. If kneeling or leaning down to the ground causes a lot of pain in your back or knees, try using elevated planters for your garden. If kneeling on both knees causes back discomfort, try kneeling on one and keep the other foot on the ground.
6. Maintain good posture. Use good body mechanics when you pick something up or pull weeds. Bend your knees, tighten your stomach muscles, and keep your back straight as you lift or pull. Avoid twisting your spine or knees when moving things to the side. Instead, move your feet or pivot on your toes to turn your whole body.
7. Take breaks. If you haven't done gardening or other yard work in a while, plan to work in short stints. And set a timer to take short breaks before you start feeling aches and pains.

Gardening should be relaxing and rewarding , not painful. Perhaps the most important tip is to pay attention to your pain. Many of our patients report that they felt a little twinge but didn’t think it was much - only to figure out too late that they ‘over-did-it’.
Severe and chronic pain isn’t normal.

If you find yourself hurting, it may be time to seek help from Dr. Dukes.  She'll help you determine the severity of your issue, work with you to ensure quick recovery and help you prevent ‘over-doing-it’ in the future. Call today (813) 752-2524.