11 Tips to Avoid Aches, Pains, and Injury while Working in Your Garden or Yard this Spring


Last year a 57 year-old client (let’s call her Mary) came to our clinic very discouraged. She said she went to the doctor because of back pain and stiffness and was told she had arthritis. She was distraught as she lives alone, is very active and felt that she was doomed to live in pain. Funny thing was, her pain was very minimal and once I asked about her pain, here is what she said:

“It started after I trimmed 15 bushes around my house over a three-day period. I had never experienced back pain before this, but when the doctor tole me I have arthritis, I knew I had to stop everything, or I would live in in pain.”

I smiled and gently assured her that her arthritis had been there for years and that if I trimmed 17 bushes in three days, I would feel back pain and aches. I let her know that her life was not over by any means and the fact she was able to trim 17 bushes in three days proved she was far from being done with activities, BUT, I said, “Mary, maybe take a few less bushes a day and spread it out a bit longer and everything would be fine next time.” She left with a new lease on life relieved to know arthritis did not have to slow her down…

So, with Spring getting started, it’s time to get your yard and garden prepared for summer. Is YOUR body ready? Many people spend the winter months less active, or hibernating (if you will), so you may be at risk for injury IF you do not prepare adequately. Getting out and working in the garden / yard too quickly can cause muscle pain, back, shoulder, and knee strains and pains.

Here are some tips to help avoid some common aches and pains you might encounter while gardening:

1. Start slow and slowly progress the level of activity.

2. Work smarter, not harder. Use tools to reduce risk and strain on body.

3. Warm up first by walking &/or stretching before beginning yard /

gardening work.

4. STOP at any signs of pains in joints or back, though it is NOT unusual

to have some muscular fatigue or soreness with new activities.

5. Feel free to use an ice pack for any region of soreness. I recommend

up to 20’.

6. If pain persists for more than 72 hours without relief, call our office for

advice.

To HELP minimize risk of injury during working in yard/ garden, try these simple tips:

1. Alternate positions frequently to avoid stressing muscles and joints or

causing fatigue. Keep plant pots at various heights, on tables, at waist level and on ground to help with changing positions.

2. Drink MORE water than you think you need, many people are

dehydrated and do not know it.

3. Do not be afraid to take breaks to move, stretch and rest a bit each 45

60 minutes.

4. Use proper tools to avoid stressing your body unnecessarily, e.g. knee

pads for kneeling, thick handled spades for planting etc.

5. When done with activities remember to “cool down” with a walk or

gentle stretching activities.

MOST importantly, remember pain is a sign from your body that something is wrong. It is not worth creating more problems by working through or pushing through pain. Don’t ignore your body’s cries for mercy. NOT stopping may cause more problems than it is worth. If pain does NOT calm down in 48-72 hours, call our office and ask for help on what to do. We are always here for you.

#gardening #tips #actifypt #actify #spring #properform

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© 2017 by Actify Physiotherapy.

© 2017 by Actify Physiotherapy.