By Dr. Elizabeth Carter, Chiropractor
Spring in Carleton Place is finally here, and with it comes the return of our beloved gardening season. Whether you’re planting tulips, prepping vegetable beds, or tackling some much-needed weeding, gardening is a fantastic way to stay active and connect with nature. As a chiropractor, I often see many gardening sprains, strains, aches and pains associated with gardening. Though we think of it as a low impact activity, it requires the use of your full body. Prolonged gardening can irritate the neck, upper back, shoulders, low back and knees.
Here are some tips to help you spring into gardening safely from your local Carleton Place chiropractor.
1. Warm Up First — Yes, Even for Gardening!
Think of gardening as a workout. Would you ever lift weights or go for a run without warming up? A few gentle stretches for your back, hamstrings, and shoulders can make all the difference. Try marching in place, shoulder rolls (forwards and backwards), ear to shoulder stretch, wrist circles (clockwise and counterclockwise), standing (or laying down) knee to chest stretch to warm up your muscles and joints.
2. Stay Hydrated
We all get so focused on our to-do list in the garden that we forget to drink water — especially on warmer days. Bring a water bottle with you, and make it a habit to take sips throughout your time outside. Dehydration can contribute to muscle cramps and fatigue, which puts you at higher risk for injury.
3. Dress for Success
Choose clothing that moves with you and offers protection from the sun. Supportive footwear with good grip is essential — no flip-flops or heels in the garden! Wide-brimmed hats, breathable layers, and gardening gloves will not only keep you comfortable but also safe.
4. Take Breaks (Your Spine Will Thank You)
Put your smart phone to good use and set a timer every 30 minutes to take a little break. Avoid prolonged sitting, standing or lifting to avoid overworking one muscle group. If you’re down on your knees pulling weeds, switch to a standing task like pruning or watering for a bit before returning to weeding.
5. Use the Right Tools and Technique
Use long-handled tools when possible to avoid bending. If you’re lifting heavy bags of soil or pots, use your legs (not your back!) and keep items close to your body. Don’t twist while lifting or overreaching – these are common gardening injuries I see at TFC this time of year.
Gardening should feel good — for your soul and your spine. If you do find yourself feeling stiff or sore after a long day in the dirt, don’t ignore it. A chiropractic adjustment, some targeted stretches or strengthening exercises might be just what you need to keep enjoying your gardening season.
Happy planting!
Dr. Elizabeth Carter, B.Kin, D.C.
Your partner in wellness
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