By Judith Cline  Dip P&OT, MCPA

I’ve been asked to combine two of my interests, injury prevention and gardening, so that I can share some sensible advice about staying healthy while gardening.

 Gardening has soothed my spirit since my father decided I was old enough to tell the difference between a flower and a weed.  (Although we do share a fondness for Queen Anne’s Lace.)  I have been a clinical physiotherapist for more than 40 years with a special focus on preventing re-injury for my clients.  I now have a chance to combine these two passions by sharing some good advice on safe and comfortable gardening.

 Gardening has become a fashionable and somewhat trendy activity in the past ten years.  Gardening is great for the soul and, to me at least, the best of all stress relievers.  However it can be very hard on the body.

 Late summer is a good time to lean about basic body mechanics and start to practice protection strategies.  The heavy slugging of spring preparation is long done.  It’s too early to move shrubs and trees.  It’s not a great time to make new beds, although it is a great time to plan them.

 Our bodies were made to move; to be active.  Our joints and muscles dislike maintaining the same position for an extended period.  We’re most comfortable when we alternate varied and active movements.  If we must work or stay in a fixed position it should be as close to neutral as possible. 

 Gardens are, by their nature, on the ground.  This means that much of our gardening time is spent with bent back and bent neck.  Sitting, squatting or kneeling all bring us closer to the ground.  Kneeling pads or lightweight stools are available at minimal cost.  Both make it easier to get down.  It may slow down progress along the garden rows, but usually guarantees a thorough weeding job.  If getting back up is a problem some stools have side handles.  The handle of a rake or cultivator can make a good device to help you lever yourself upright.

 If we cannot avoid prolonged bending, we need to counteract it by reaching for the sky after a long bend.  That means arms overhead, top or the head pushing up, knees straight and a long stretch through the whole spine.  Take a walkabout break to check on another part of the garden.  Lean on the shovel or the rake and let your back fall into an exaggerated arch.

 As we wander through the late summer garden, deadheading the occasional plant we can practice the stretches so that they are second nature when the harder work begins again.

About the Author

Judy Cline is a registered physiotherapist who is also an avid gardener.  She is the proprietor of Cline Physiotherapy Associates, a clinical treatment facility and of Health Unlimited, an ergonomic consulting business.  Both are located in St. Catharines, Ontario.

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