Do you have a green thumb and a sore back?

A good garden grows with lots of care from a dedicated gardener. You can stay safe and healthy this spring and summer by following these tips for safety and a healthy back and joints:

Warm up. Treat gardening like a workout and warm up first! Do some gentle stretching for a few minutes before spending time in your yard or garden. Yard work can take a toll on your back, knees, shoulders and wrists, so choose a few stretches to loosen and warm up.

Be nice to your knees. Gardeners often find themselves on their knees. Busy gardeners may be experience bursitis, a painful inflammation of the joints. Reduce the strain to your knees and to your back by working with only one knee on the ground at a time. Your back should be straight as you kneel, and kneepads or gardening cushions provide additional protection on hard or rocky surfaces. Change your position if it becomes uncomfortable.

Mix it up. If you weed or dig for too long, the repetition can cause strain. Alternate your gardening tasks to avoid repetitive strain injuries. Mix it up! Pull weeds for 5 minutes, and then follow it up with a task that’s a bit gentler on your hands, like raking. Switch again to digging, and then back to raking. This way, you don’t over work any one part of your body. Try to take small breaks as well, especially in warm weather. Sit in the shade, or go indoors for a few minutes to rest and cool off to avoid heat stroke. Make sure to keep water on hand as well to stay hydrated.

Be careful with your hands. As a gardener, you use a lot of tools, but people often forget about taking care of their hands. Protect them with sturdy, well-fitted gardening gloves. Bare hands risk cuts, scrapes, blisters, as well as exposure to chemicals, pests, and potential allergens or irritants. Some chemicals used in the garden can be harsh on your hands or, even worse, can be very dangerous if inhaled or accidentally consumed (be extra careful when children are around). In terms of children, also remember to that bulbs and seeds can be choking hazards, and some plants can be toxic if eaten.

Use the right tools. Tools should make a gardener’s life easier, not more painful or dangerous. Gardening tools come in all shapes, sizes, and levels of sharpness, so always use them with care and caution. Make sure to use the right tool for the job and use the right size for your body type. With stand-up tools like rakes, hoes, or shovels, select one that allows you to keep your back fairly straight as you work. When using hand tools maintain a straight line between your wrist and hand. A bent wrist is less efficient, and puts you at greater risk of injury.

Enjoy nature safely. When you work in your yard or garden, remember to take simple precautions. If you are prone to allergies, wear a protective face mask or postpone your gardening on days with a high pollen count. The sun’s light provides you some vitamin D, but shield yourself from overexposure. Work during early morning or later in the afternoon (before 11 am or after 4 pm) to avoid peak sunlight. Wear sunscreen (SPF 30 or higher), sunglasses, a wide-brimmed hat, and light and protective clothing. Don’t forget to drink plenty of fluids, especially on warmer days.

Balanced Body Chiropractic

Balanced Body Chiropractic is the Oswego, Illinois-based chiropractic and acupuncture practice of Dr. Kristen Accardo.  She has been a practicing Doctor of Chiropractic since 1997. In addition, she has taken over 100 hours of training in acupuncture from the International Academy of Medical Acupuncture as well as training and certification in Health and Wellness Coaching from the American College of Sports Medicine.  To learn more about Balanced Body Chiropractic, or to make an appointment, call 630-465-8529 or visit BalancedBodyOswego.com.