Apr 1, 2024
Healthy Lawn Living: Tips from a Physical Therapist
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
As we eagerly dive into another season of tending to our gardens and lawns, it's crucial to remember the importance of protecting our bodies, particularly our backs. Gardening is a rewarding and enjoyable activity, but it can also put strain on our backs if we're not careful. Keep reading to keep your back healthy and pain-free while tending to your outdoor adventures!
1. Warm-Up beforehand
It's essential to warm up your muscles before diving into lawn work. Take a few minutes to perform dynamic stretches such as arm circles, leg swings, and torso twists to prepare your body for the tasks ahead. This helps increase blood flow to your muscles and reduces the risk of injury.
2. Maintain Proper Posture
Maintaining proper posture is key to preventing strain on your back and joints. Keep your back straight and your shoulders relaxed, and avoid hunching over or arching your back excessively. Use your legs to power movements whenever possible, and limit twisting your spine while lifting or reach twisting your spine while lifting or reaching.
3. Use Ergonomic Tools
Invest in tools that are designed to minimize strain on your body. Look for lawn mowers with adjustable handles and cushioned grips, rakes with padded handles, and wheelbarrows with two handles for better balance and control. These tools will are designed to reduce the strain on your joints and muscles to lead to a more efficient approach.
4. Take Breaks and Hydrate
It's easy to get caught up in the rhythm of lawn work and forget to take breaks, but it's crucial to listen to your body's signals and rest when needed. Take a break every 20-30 minutes to rest, hydrate, stretch your muscles, and catch your breath before resuming your activities.
5. Alternate Tasks
Avoid spending long periods performing the same repetitive tasks. Instead, alternate between different activities to give different muscle groups a chance to rest and recover. For example, if you've been raking leaves for a while, switch to a less strenuous task such as watering the plants or trimming hedges.
6. Lift Safely
When lifting heavy objects such as bags of mulch or potted plants, remember to bend your knees and lift with your legs, not your back. Keep the object close to your body as you lift, and avoid twisting your spine while carrying it. If the object is too heavy or awkward to lift on your own, ask for assistance or use a dolly or wheelbarrow to transport it.
7. Cool Down
After completing your lawn work, take a few minutes to cool down and stretch your muscles. Perform static stretches such as hamstring stretches, calf stretches, and shoulder stretches to help relax tight muscles and prevent stiffness later on.
Dynamic stretch examples
High knees
Butt kicks
Walking lunges
Hip circles
Calf raises
Arm circles