Shaking off the 'winter stiffness' can often lead to an injury as a result of overdoing it. But gardening can be a great form of pleasurable activity that, if performed in the right way, can be a good source of both physical and mental stimulation.
Ben Verling, an Osteopath at Osteo & Physio, says: "It's that time of year when we tend to see the greatest influx of people with low back pain attend the practice due to them venturing back out into their gardens for the first time in several months.
"Gardening generally involves a fair amount of postural compromise. This is important to consider when planning what needs to be done at the start of the season, especially if you have not been as active over the winter months.
"If I asked you to do a repetitive physical task involving bending and lifting with no warm-up or preparation for several hours after months of inactivity, I imagine you would think twice before doing it?"
As immersive as being out in the garden can be, it's worth bearing in mind how physically demanding it can be so as not to do too much, too soon. So with that in mind, what can you do to help prevent an injury from developing, while being able to enjoy all the benefits that gardening affords?
Seven steps for avoiding injury in the garden
1. Try and warm up a bit first. This could be as simple as a walk around the garden. Try not go straight into a bent over position, especially if this involves lifting.
2. Make sure you bend your knees and hips when reaching to pick something up from the ground.
3. Do not stay in the same position for too long, especially if that involves bending from the waist. Use kneeling pads to help you on the ground.
4. Vary the tasks that you are doing, start with less strenuous efforts and build up to more vigorous activity, walking around between jobs.
5. Do little and often. The main complaint we see is from people getting engrossed in one task without taking a break.
6. Don’t lose patience when doing a strenuous job like removing a stubborn shrub. Most gardening injuries are to do with pulling and twisting. Taking the time to cut the roots properly before pulling it out will ensure you keep your back safe whilst getting the job done.
7. If the soil is wet and sticky, use a smaller spade that digs out lighter clods of soil. This will avoid the spade getting stuck in the ground and causing a muscle strain.
The benefits of gardening
Gardening is a very pleasurable pastime for a lot of people, and you may be pleased to hear there is some good evidence to back that up.
Stress relief - Gardening involves a lot of "involuntary attention", the "getting lost" in the activity that people often report whilst in the garden. This can be great at counteracting the attention fatigue we suffer so much from the digital world in which we live.
Helps with depression - There is something very primal about being outside and accomplishing a task in peaceful natural surroundings. The longer, brighter days, along with the benefits of greater vitamin D production from exposure to the sun, all help to combat symptoms of depression.
Lowers risk of dementia - One study found that gardeners in their sixties and seventies have a lower risk of getting dementia. This may not be completely definitive but it shows that being active physically with the mental stimulation that gardening provides, can help mitigate cognitive decline.
Exercise - Gardening, for all its potential postural strain, also involves lots of full body movements which are to be encouraged for optimum health.
Ben continues: "From experience, I think it is fair to say that most people are aware of the potential strain that gardening can place on their low back and joints. I hope by considering the advice above, that you will be able to enjoy the many benefits and pleasures that gardening can provide, while being able to avoid the aches and pains often associated with it at this time of year."
You'll find Osteo and Physio at Castle Street, Exeter; Willand Road Medical Centre, Cullompton, and Gold Street, Tiverton. For more information, please call 01392 759277 or visit the website at www.osteoandphysio.co.uk
