Gardening season is upon us, and many people are about to spend long hours kneeling, bent over, moving heavy loads, digging in their gardens. After a long winter, bodies may become out of practice or deconditioned from these movements and often being a weekend warrior, those who do all their household chores, can come with aches and pains. 

4th year chiropractic intern, Mekenna Bowers wants to see people outdoors enjoying the sun. “Moving our bodies is fantastic for overall health and wellness” says Bowers. Bowers has some suggestions to help gardeners get back to what they love.

“It is important to prepare the body for movement” Bowers says, “taking a brisk walk to gather your tools before working is an easy way to get blood flowing, add in some arm swings and high knees if you can” Bowers continues. 

It is also important to change positions frequently. Spending too much time in one position, especially strenuous or awkward ones, can take its toll. Break things up by alternating between tasks or standing up to stretch/walk before resuming. If working in a bent forward position, try taking some time to release your body in the opposite position. “For example, if working while bent forward, every 5 minutes or so, stand and release your low back in an extension position” says Bowers.  Also, take frequent breaks, work between two projects so not to overuse or fatigue your body in one position. 

At the end of the gardening day, try to avid crashing on the couch.  “Often people will work really hard and then finish and remain immobile for the rest of the day” says Bowers.  Sustaining one position for a long period of time, such as laying or sitting on the couch can be associated with back pain. “Combining a long day of physical activity with hours of couch time and you have the perfect recipe for back pain” says Bowers. As a general recommendation, Bowers suggests moving positions from sitting every 20 minutes.  

Don’t forget about sunscreen and adequate hydration.  “It may seem like it is still cool out, but sun protection and hydration are still important” says Bowers.  Overall, gardening can be an extremely rewarding and enjoyable pastime when done properly. 

Want to get into a new habit? Join us at our senior ‘s exercise classes on Mondays, Tuesdays, Wednesdays and Fridays at 10:00am at Our Lady of Fatima Church! For more info call 902-270-7022