Looking after your body in the garden

Looking after your body when gardening can sometimes be an afterthought—a moment of "oops, I did too much and now I hurt."

When planning your gardening activities, it's crucial to remember that your physical body is doing all the work, often with the assistance of heavy or awkward equipment.

Even smaller tools like secateurs during pruning season can lead to issues like tennis elbow.

Getting outdoors in the sunshine and warmer spring weather is good for your body (movement is medicine), your mood, and your mind.

Plus, it helps top up vital Vitamin D levels!

However, many springtime injuries I see in the clinic stem from gardening, and they are not limited to lower back problems.

Whether you have a large garden or a small courtyard, gardening offers an excellent movement opportunity but can pose physical challenges.

Activities like lifting, bending, pulling, and reaching in the garden provide a fantastic full-body workout.

Unfortunately, the most common injuries I encounter are in the lumbar spine (lower back), ranging from minor strains to disc trauma.

While I wish I could offer a foolproof solution to prevent all gardening-related injuries, the truth is, it doesn't exist.

That's why it's essential to take the time to plan your gardening tasks and avoid overexertion if you're already sore or injured.

Below are some more tips to help you avoid injury.

I often see sore knees from extensive kneeling, leading to issues like housemaid’s knee, strained shoulders, and inflamed elbows from repetitive tasks like using small trowels or working overhead.

Here are my Top Tips to Avoid Injury:

1. Warm Up: Before starting, take at least 5 minutes to warm up your entire body. Here's a link to a warm-up routine I recommend.
2. Know Your Limits: If something looks too heavy, it probably is. Get assistance rather than risking injury.
3. Take Regular Breaks: Take a 10-minute break every 20-30 minutes for physical tasks like digging or mowing. Use this time to hydrate!
4. Mix Activities: Vary your tasks to give different parts of your body a chance to rest and recover.
5. Use Proper Equipment: When potting, consider using a table at a good height to avoid excessive bending. For comfort, use kneeling pads or a low stool.
6. Safety with Overhead Work: Always have someone assist with ladders, and avoid overreaching. Take breaks to prevent shoulder and forearm strain.
7. Pruning Tips: Take breaks during pruning to avoid overuse injuries like tennis elbow. Replace old equipment regularly.

Lastly, listen to your body. If you have a recurring issue, consult a healthcare professional for exercises and advice tailored to your needs.

Enjoy your time in the garden—nurturing plants and creating a wildlife sanctuary is not a chore but a privilege.

Gardening is not only physically rewarding but also mentally rejuvenating. Take care of your body, and it will thank you!

Emily Coombes
Registered Osteopath (7416) and principal Osteopath at Kibworth Osteopaths & Pilates