by Anthony McMorran Take the passion you have for all things green and temper it with respect and appreciation of the body.
At this time of year people are getting outside and attacking their yards trying to achieve long pent-up plans that have been stewing during the grey and wet season.
Aching or tweaked shoulders, sore lower backs and stiff necks abound as underused muscles complain at the unreasonable demands suddenly placed upon them. Treat gardening and yard work as you would a sports event and build up slowly and consistently.
Here are a few tips to help prevent yard work injuries this spring:
Start the day with some easy, non-repetitive work. Plan the order of tasks so that you don’t do unnecessary work. Make sure your muscles are warm by having a hot shower or doing some gentle stretching before going outside, and stretch at the end of the day.
No one will care as much about your yard and garden as you do, so enjoy every moment in it. Don’t race through a task just to get it done—this is often when injuries occur. Take it easy, stop to watch the birds, chat with a neighbour, listen to the breeze. Enjoy how your body feels as you move and cultivate gratitude for being able to do what you are doing.
Don’t add unnecessary muscle tension to your body by holding or clenching your breath. Your muscles need oxygen to do their job and they work more efficiently when you take full, unrestrained breaths.
Back muscles are not designed as well as leg muscles are for lifting heavy weights.
To lift any object face it squarely, bend your knees while keeping your back relatively straight; grasp the object close to your body and straighten your legs as you exhale; do not twist your back or move your feet as you lift; don’t lift heavy objects when you are very tired or first thing in the morning.
While it can be tempting to finish a project in one session, it is often more productive to bite it off in smaller chunks. Most shoulder injuries are a result of repetitive injury. Give each muscle group a rest as they get tired and you will find you are able to accomplish more in the end.
Just as you wouldn’t try to write a novel on your smartphone, don’t prune your 50-foot hedge with hand clippers. If the job is something you are likely to do only once, borrow or rent the tool. If it is something that you do every year or two, buy the best quality tool you can afford.
We all know the saying “many hands make light work” and while you may not have an army of friends wanting to help with your project, it is a lot more fun to tackle a job with a few extra hands. Ask for help.
Just like you need to keep your tools sharp, oiled and in good working condition to get the job done well and with the least effort, make your own body at least as important by investing in your health. Do some light cardiovascular exercise three or more times a week, stretch regularly or go to a yoga class and get some good manual therapy to keep your body strong, balanced and flexible this year, and for every year to come.
Anthony McMorran has been a registered massage therapist since 1989 and recently became a yoga teacher. He visits Powell River regularly to work at his old clinic.
