Osteopathy
and Gardening
Gardening
habits that can lead to body pain:
-
Lower back pain as a result of raking, shoveling, lifting and reaching forward
during pruning and weeding
- Neck and shoulder
pain (nerve root irritation) resulting from pulling the starting cord of a
mower, pruning or hunching over in the garden.
-
Wrist stiffness resulting from weeding, using pruning sheers
-
Joint soreness from bending down weeding in the same pose for a prolonged
period of time.
- Finger soreness from gripping
tools, secateurs, etc.
An
Osteopaths eight habits for highly effective & pain free gardening
1.
Stretch before gardening to prepare your muscles for the tasks they are about
to do.
2. Change sides and activities
when gardening. This brings about balance in the body. ie: if you are raking,
shoveling or using a mattock use your left side then change to the right. Whatever
you do on one side, do on the other.
3.
Vary posture and stretch during your gardening session. This restores blood flow
and prevents cramping or muscle spasm from static posture.
4.
When bending or lifting, bend from the knees and hips. By not bending the hips
and knees, you load the back to early, which can lead to muscle strain. Keep your
back flat.
5. Drink water. This prevents
the build up of lactic acid (which causes pain) in the muscles and replaces fluids
that are lost due to sweating.
6. Stretch
straight after you have finished gardening. This unwinds all the awkward movements
you have performed in the garden and restores the body's balance. It is critical
that you do this as soon as you have finished, not when you have cooled down,
as your muscles are still warm and flexible. If you allow them to cool down before
you have stretched they will cool down in a distorted state - leading to aches
and pain
7. Pace yourself and take breaks.
Allow time for the tasks at hand. Most injuries occur when gardeners, who are
not in peak condition "rip and tear" into a project, without warming
up.
8. Take a positive mental attitude
into the garden. Approach gardening as you would a session in the gym. Think of
the good that you are doing your body whilst exercising in the garden.
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Hacking Osteopathic Clinic 