Spring break for our body!

We’ve all done it. No sooner has the first ray of sunlight shyly crossed our window, we rush outside for the yearly ritual of spring cleanup, eager to finally enjoy summer in the lush and flowery hinterland of our back yards. But in our enthusiasm, we often forget the toll sudden spring cleaning can take on our limber bodies barely out of hibernation. Rakes, shovels paint brushes and wheelbarrows although helpful, aren`t always our best friend. In fact, the repetitive movements and restrictive positions they force on us can be cruel to our spine, muscles and joints. So here are a few tricks to enjoy spring without spending summer on your back.

What causes injuries?

• Most gardening activities involve stretching, extreme bending and awkward rotation movements – sometimes all three at once to get to that nasty weed!
• Carrying heavy objects, bending over frequently or using gardening tools incorrectly can cause muscular distress and back pain.
• The injuries can also be caused by the lack of warm-up before physical activity, a posture held for too long or simply by wanting to cram too much work into one day.

Spring break shouldn`t break your back

First, warm up

Before starting anything, it is recommended you warm up your body with small movements that increase blood supply to your muscles and joints, to boost muscular strength and reduce the risk of injury.

• Begin your warm-up with a little stationary walking.
• Then slowly stretch the neck, shoulders, wrists, back, and legs in an upright position.
• Pretend you’re sitting down on a chair about 20 times (squats).
• Still in a standing position, move your arms in small circular motions, bend your knees and rotate your torso in circles.
• Hold each movement about 20 to 30 seconds and repeat 3 times.

Go gradually

• Don’t try to do everything in one weekend! Spring cleanup is a big job and should be spread over several weeks.
• At the beginning, plan two-hour gardening sessions at a time.
• Start with the smaller tasks that require less strength, and then move on to the heavier jobs like carrying a wheelbarrow full of earth.
• Keep in mind that your body is at higher risk of injury when not ready or tired, in other words at the beginning and at the end of the workday.

Get the right moves

• Avoid bending over to pick up or lift an object. Instead, bend your knees and keep your back straight.
• If you have to kneel down, use a cushion or knee pads for more comfort. Place them under the tibia, not under the kneecaps, to avoid excessive pressure on this delicate joint.
• If you remain in a bent over position for over 15 minutes, wait at least one minute upright before lifting anything, to straighten your spine.
• Put all your tools in one easy to carry toolbox. This way, you won’t need to walk to the garage or shed repeatedly.
• Change position frequently and take breaks.
• Stop all activity if you feel a sharp pain.
• When you’re done, stretch again.
• At the end of the day, soaking in a warm bath to relax your muscles or taking a small walk around the neighbourhood are recommended. Both help excrete toxins – culprits of those awful next-day aches and pains.

Reinforcements to the rescue

Whether you already suffer from lower back pain or if you hurt yourself during your spring cleaning – wearing a support belt will allow you to continue gardening without exacerbating the condition.

For more information:
http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/life-vie/garden-jardin-fra.php
http://www.passeportsante.net/fr/Actualites/Nouvelles/Fiche.aspx?doc=2009032636_des-conseils-pour-jardiner-sans-se-blesser
http://www.motionmatters.ca/mm_stayingwell/swgarden_f.cfm