So many people love gardening, getting out into nature and watching things grow while others just have to do it because they’ve got a garden and want to keep it looking nice. 

Gardening can be a great form of exercise and get you out into the fresh air and get some Vitamin D from the sun which is good for your bone health. 

However there are many postures involved in gardening with tasks low to the ground, or very high above the head. Some people will know that some of these awkward positions can cause or aggravate aches and pains. 

So here are some tips for taking care of yourself when gardening:

• Warm up - like any physical activity you should warm up your body before requiring it to work. Complete some simple stretches and movements and even walk around the garden and look at the jobs you need to do while warming up

• Wear appropriate clothing - especially if you have sensitive or delicate skin. Look for sturdy long sleeves and pants and enclosed shoes to protect you from the scratches and cuts and offer sun protection. Slap on a hat and some sunscreen if you are out for a long period when the UV is high. 

• Make sure you have clear and stable surfaces to stand on and clear the path as you go. Also ensure you have all the right equipment for the job. If using ladders be careful and make sure they are resting on solid and even surfaces, if you have balance issues avoid high ladders. 

• Break up your time gardening - if you haven’t done any or much gardening in a while go slow, it’s a new activity for your body so take the time to build it up. Spread the jobs over a day or even over a few days and make sure you have breaks even if it is a regular activity for you. 

• Avoid the hunch - avoid the straight leg and bend from the back hunch when reaching down low. Instead try and do a squat or bring a small chair or stool to sit on while gardening. 

• When designing your garden consider getting higher planter boxes which means less bending over for you. 

• Heavy objects? Carry less and make more trips - Carry things like heavy watering cans, bags of soil or wheelbarrows can add strain to one side of your body. Make smaller loads, fill the watering can up less, not only does it help reduce the load you have to carry but making more trips helps get your steps up

• Support your knees - if kneeling on the ground is uncomfortable or hurts your knees, try using an old towel to soften the impact on the ground or sit on a stool

• After you finish your gardening then do a cool down, do a small walk around the garden and some gentle stretches as well

• Change the position and activity regularly - don’t spend a really long time on the same task or positions, changes it up so your body is under different loads and is moving in different positions 

• Listen to your body while gardening - if it starts to become too sore or achey then have a break or stop the activity and give your body a rest 



If you are having any ache and pains after gardening you can book in to see one of our osteopaths here https://osteo4families.cliniko.com/bookings#service or call 0416 161 411.