There’s still snow atop Grouse Mountain, but down below, there is the annual burst of activities in our gardens. Mother Nature is doing her wonderful part and we rush out into the varieties of Vancouver weather. This seems to change every few minutes. Rain, hail, sun.
Repeat.
Spring is a time of renewal, growth, and getting back into the garden.
Whether you're planting flowers, vegetables, or simply tidying up your outdoor space, gardening is a rewarding activity. However, it can also put strain on your body, leading to back pain, joint discomfort, and muscle fatigue. To fully enjoy your gardening season without injury, Dr.Olson and Dr. Walker offer the Edgemont Chiropractic Clinic’s Top Tips for a Pain-Free Gardening Season:
#1 - Warm Up Before You Dig In
Just like any physical activity, gardening requires a proper warm-up.
A few minutes of stretching, light walking, and arm movements can prepare your muscles and joints for the tasks ahead. Focus on your back, shoulders, and legs to improve flexibility and circulation. Ask us to show you what we have in mind!
#2 - Use Proper Lifting Techniques
Lifting heavy bags of soil, pots, or gardening tools incorrectly can lead to serious back injuries. To prevent strain: Bend at the knees, NEVER at the waist alone. Keep objects close to your body when lifting (also, if it’s too heavy, get someone to help you, at the garden center and at home). Use a wheelbarrow or cart for heavy loads. Engage your core muscles for added support.
#3 - Mind Your Posture
Gardening often involves prolonged periods of bending, kneeling, or twisting. Poor posture can lead to aches and misalignment. Try these posture-friendly practices: Use a gardening bench or kneeling pad to reduce pressure on your joints. THIS IS BIG! Avoid prolonged stooping; take breaks and switch positions regularly. Keep your back straight and engage your core when bending or reaching.
#4 - Take Breaks and Hydrate
Overexertion can lead to fatigue and injury. Listen to your body and take frequent breaks to rest and hydrate. Stretching periodically can also help prevent stiffness. Also, if you are having a break (lunch), change into dry clothes before starting back. Sweat will cause your muscles to tighten. I cannot express this strongly enough. Same when you are finished.
#5 - Invest in Ergonomic Tools
Ergonomic gardening tools with padded grips and extended handles reduce strain on your hands, wrists, and back. These tools allow you to work efficiently while minimizing discomfort.
#6 - Consider Chiropractic Care
As you and we know, regular chiropractic adjustments help maintain spinal alignment and overall mobility. So here’s an idea (and this is like what you’d do when you go on a long road trip). Now, before you travel out to your garden, have Dr Olson or Dr Walker ensure your back is ready for this activity. Also, if you experience stiffness, pain, or discomfort after gardening, they can get you feeling your best. After all, that garden is going to keep calling you back to it. It would be nice to always enjoy this wonderful activity.
Enjoy a Pain-Free Gardening Season
Gardening should be an enjoyable and fulfilling activity, not a source of pain. By following these chiropractic-friendly tips, you can keep your body healthy and strong while tending to your garden this spring. If you do experience any discomfort, consult us for guidance on maintaining optimal wellness throughout the season.
Happy gardening!
Dr. Christopher Walker
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