Hello Gardeners!
We have time to organize our gardens the way we want them - beautiful, healthy, flourishing.
But that requires a lot of bending over, kneeling, digging, cleaning, pulling weeds, moving pots, lifting soil bags. We forget about what is good for our bodies, we forget pains and aches. But most important - we forget how to stay safe and move around correctly to avoid strain on joints and muscles and be able to move tomorrow also.
My garden’s turn was today!
Unfortunately, I have a patio not a real garden, but I have 56 pots and a nice patio set. Everything had to be moved around, reorganized, replanted, refreshed.
A lot of work and a whole day with a lot of physical work!
Now everything looks great, I am a little tired but I wanted to share with you - It is very intense for the body, especially if you haven't done it for a while.
It is hard to be aware of the body and posture and doing every move carefully but if you don't - that can cost you a lot later. So it is worth thinking about it.
13 TIPS on how to garden without being stuck with aches tomorrow
#1 Warm up - prepare the body for physical activity - it is work.
#2 Prepare for a lot of bending over - here is how to do it right.
The lower back is the most common achy area after gardening. A lot of pulls and lifts.
Put your feet a little wider than the hips, hinge from the hips, buttocks go back and down like you are sitting on a chair do not round the back- keep it straight. When you pull or lift, bring your tummy down between legs, your weight goes down through the belly button, do not let your shoulders pull you down, make sure your core is fired up to protect and stabilize the lower back
Going back up - place your hands on your thighs and walk them up until you get all the way up
And gently lean backwards few times.
#3 Always face the area you are working on and avoid twists - if you are done with the area in front of you, get up, turn your body as a block ,face the next area and then bend over
#4 If you need to kneel - use kneeling pads or get a pillow/towel and put them under your knees, if you already have back or knee pain, kneel on one and have the other foot on the ground.
#5 When you pick up or lift - follow tip #1
#6 When you have to reach out or up - be sure your core is stabilizing and your shoulders are ready to take the move
#7 Pulling weeds is a repetitive motion - do it in portions, not all at once
#8 If a part of your body starts to ache, stretch to the opposite side it was in or change the position or activity to avoid stiffness or cramps.
#9 If you are tired - take a break, do not push through, do not overdo, I know one day is not enough!
#10 Wear comfortable shoes - provide stability and safeness
#11 Keep yourself hydrated for more energy
#12 Stretch your hands, hips, hamstrings often, the prolong time doing a task builds up a tension and changes the body alignment - the risk of injury increases during and afterwards activities
#13 Take a bath after you are done to relax the whole body
Enjoy the outdoors, beautify the garden and be sure you will enjoy all the hard work - no pains and aches, no injuries to follow!
Bonus tip: talk to the flowers and vegetables. They like music also. Show them your love.
If you end up with pain that is not going away, I am always ready to help!