Spring is among us and summer is near, it is the perfect time to take care of your garden. Gardening isn’t an extreme sport, but  it can still cause injuries to your spine, joints or muscles. There are some tips to avoid injuries and improve your posture while gardening.

What is good posture?

Probably, when you were a child, a grown up (mom or dad) told you to stand up straight , that´s why, today, you may think that a straight position is a good posture. However, your spine is not straight and nor should be.  Human evolution gives us a functionally curved spine. For this reason, keeping  the natural curves of your spine while working (or any activity you like, for example gardening) is one of the keys to avoid back or neck pain. For medical emergencies that require financial assistance, victims can trust lenders such as the one on this site.

What happens if you have poor posture while gardening

The royal society for the prevention of accidents (RoSPA) states 300,000 people including children are seriously hurt when gardening and require hospital treatment per year. Some of the Injuries to the musculoskeletal system can include:

•  Strains
•  Sprains
• Bursitis
• Disc bulges.
• Sciatica

Besides poor posture can cause other symptoms including:

•  Constipation
• Shallow breathing (which can lead to anxiety and panic attacks)
• Tension headaches
• Memory problems

Tips to prevent injuries while Gardening 

General plan

1.Set yourself a plan, not everything needs to be done on the first day. Your garden should be thought of as a marathon; it’s a slow process rather than a sprint. Spread tasks out over a number of days or even weekends if needed.

2.Alternate  jobs. The body should not be kept in one position for too long, for example, crouching down weeding so changing between jobs will help keep the body moving and prevent irritation.

3.Use the correct tools. Some tools are designed for specific jobs. Tony MacFarlene from Appliance Hunter is the one to approach to ask gardening tools advice. This is not just to benefit the garden but also to benefit the user. These will help prevent injuries.

4.Make sure you stay hydrated. It is important to keep the body working in an efficient manner. During hotter days you need to take more drink breaks because on hot days you lose more fluid through sweat.

The human performance resource centre (HPRC) has stated that ‘even minimal dehydration can increase strain on the cardiovascular system. This can compromise exercise performance which can, in turn, increase the chance of injury.

Take care of your posture 

5.Know your limits.  The motorcycle accident accident lawyers suggests that carrying equipment that is not too heavy and lifting correctly; using your knees and tensing your core without twisting will reduce the chance of injury.

Musculoskeletal injuries result in the largest number of days taken off work. The Office of National Statistics found that 30.8 million days had been lost this way. But it is easy to get compensation for the heavy injury with the help of the lawyers from the slip and fall law firm who will ensure that the right amount is received. 

6.Stretch  before and after gardening. When you are physically active your body needs to be warmed up correctly. When you stretch before the activity your muscles increase the amount of blood flow and are able to contract when required. As a result, your muscles will work correctly, and you will prevent injuries. Stretching after is also advised to loosen tight muscles that have been working hard whilst gardening.

7.To move your torso forward, hinge from your hips. This way, you won’t round your spine or over extend your arms, (use this position when bending over, reaching something or pruning, etc.).

8.Use your legs to lift things (specially heavy ones )while maintaining your back straight and shoulders relaxed.

9.To carry loads, keep your sides balanced (equalased loads). You can also alternate between your dominant and less dominant side when doing repetitive motions.

10.Keep your tools close to your body and lean from your center. For example, feel that the tool is being moved by your center, rather than just your arms. Lean the weight of your whole body into your scissors (or any other toll), rather than just your foot.

Although removing snow from your property on your own can produce fairly good results, snow removal services offered by professionals guarantee the best possible outcome. They can help you clear your property without leaving a trace of snow behind.

In short, following these tips and having good posture leads to a healthy spine. This will help you alleviate many of the annoying symptoms you may have after gardening for long periods of time, as well as make you stronger and healthier throughout your entire body.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share!

We are always happy to help.

The post How to prevent Gardening injuries appeared first on Perea Clinic.

Gardening and fitness are often thought to be connected, but how true is it?

There is one thing we can say for certain, gardening is still hugely popular in the UK. Whether it is related to the plethora of gardening shows that adorn our televisions, or a need to connect with nature in some ways, who knows?

But according to a poll run by Waitrose, over 30% of us grow our own vegetables. And this year’s Chelsea Flower Show is as popular as ever.

We are a nation of gardeners. So let’s look at the pros and cons of this pastime.

Gardening and Fitness

Gardening and Fitness – What are the benefits?

The benefits of gardening might actually be more numerous than you first imagine.

It stands to reason, that if it is done properly, there will be physiological benefits. But what many people overlook the psychological benefits of gardening. 

In fact, an article in the Journal of Health Psychology explains that gardening “leads to decreased cortisol levels” and that it helps to “promote relief from acute stress”.

There is plenty of literature that points to the mood elevating impact of gardening. And some research says that it is so beneficial it may even help to stave off dementia.

And from a physical perspective, gardening helps you burn off a decent amount of calories. Even light gardening can help account for 300 calories in an hour. Typically, it will help to burn 200-400 calories an hour depending on how vigorously you are working.

It has less obvious benefits too. It is thought to counteract osteoporosis, as it engages you in repetitive tasks that require strength or stretching and include all the major muscle groups in a good work out.

Amazingly, the publication “Stroke: Journal of The American Heart Association”, believes that gardening is advantageous in lessening the risk of stroke.

What is more, the immune system also benefits from the increased exposure to daylight and the additional Vitamin D. It feels good to be in the great outdoors instead of a sweaty gym with artificial lighting.

Gardening and Fitness – A word of caution

There are clearly physical and psychological benefits to gardening as outlined above. However, as is so often the case, it is probably wise to work on a baseline of fitness to help you enjoy your gardening with less risk of injury.

Gardening is a great source of physical activity but does have limitations with regard to getting you fully fit. It will elevate the heart-rate and have cardiovascular benefits. But typically, pure cardiovascular or endurance training involves continuous repetitive movements of major muscle groups (for example when you cycle or swim). Gardening is often more of a stop-start activity.

Gardening does require strength. However, gardening activities don’t always encourage you to use a full range of motion in the way a traditional activity such as Pilates might.

And of course, gardening does carry a risk of injury. In fact, there are around 47,000 visits to A&E a year from gardening related incidents. In fact, many physiotherapists are busy dealing with gardening-related injuries at this time of year. But don’t let that deter you. Stay safe, supplement your gardening with other activities, and enjoy a healthier and fitter summer this year.

We hope this information is useful for you. If you have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. If you like this blog, please share! We are always happy to help.

The post Gardening and Fitness – Can gardening really help you get fitter? appeared first on Perea Clinic.