In the International Chiropractors Association’s (ICA) July 5th, 2001 issue of the Chiropractic News Service, tips and warnings were provided concerning safe gardening related to spinal health. Emphasizing the link between a healthy spine, a healthy nervous system, and overall good health, the ICA issued these gardening tips as a preventative measure. The ICA release starts by saying, “The best preparation for safe summer gardening is a body properly conditioned and supported by exercise, good posture, and chiropractic care all year round.”
The ICA went on to recommend a list of 10 “Do’s and Don’ts of Gardening” designed to help you garden safely:
ICA’s Do’s and Don’ts of Gardening
- Warm up with light movement or a brisk walk to loosen your muscles and increase flexibility. Smooth coordination of your muscles and ligaments is essential for safe exertion in gardening and other activities.
- Know your strengths and limitations. Avoid overexertion by varying your activities and taking regular rest breaks.
- Avoid bending over repeatedly while standing upright for ground-level work like weeding. Instead, kneel or sit on the ground or a gardening bench rather than bending and twisting from the waist.
- Protect your back when standing up from a sitting or crouched position. Rise by straightening your legs at the knees, not by lifting your torso at the waist.
- Lift dirt and plants using your arms, legs, and thighs to carry the load. Bend and straighten at the knees instead of the back and hips. Lift close to your torso and center of gravity, and handle smaller, manageable loads at a time.
- Use long-handled tools for leverage, to help avoid stooping while raking, digging, pushing, or mowing.
- Switch hands frequently during prolonged raking, hoeing, or digging. Repetitive motion on one side can lead to joint imbalances, postural misalignments, and pain, including muscle spasms in the neck, shoulder, and lower back.
- Don’t work too long in one position, especially if it’s awkward or unusual, as it can reduce circulation, restrict mobility, and promote strain injuries.
- Carry objects close to your body. Keeping the load close to your center of gravity reduces the risk of straining your neck and back.
- Limit sun exposure. Use protective measures for your head and skin, stay hydrated, and take frequent breaks.
