Gardening without injury

When in the garden, a little care can help prevent injury.

If you take a few simple measures to ensure you are looking after your body, using a bucket or watering can rather than a hose will actually be good for you!

Here a few tips to minimize risk of pain and injury:

  • Practice good lifting techniques – bend your knees, tighten your tummy and keep your back as straight as possible. Avoid twisting your body at all when your back is bent and especially when you are holding a bucket/can.
  • Avoid overfilling your bucket – only fill the bucket to halfway to reduce the stress on your back, as well as your wrists and shoulders.
  • Distribute the load – try carrying two lighter containers (eg milk bottles), one on each side of the body, rather than one heavy bucket to even out the load
  • Carry the bucket as close to your body as possible – the further away from your body you carry a load, the greater the stress on your back
  • Place the bucket on a stool or chair when filling it so you don’t have to lift it up as far when it is filled
  • Avoid obstacle courses – try to keep your pathway clear and pay attention to your feet to avoid stumbling/falling.

As long as you avoid pain and injury by following these guidelines, your body will actually benefit from the new water restrictions. Benefits of using a bucket or watering can may include improved cardiovascular fitness, better muscle strength and endurance, maintenance of bone density and management of weight.

But remember, if you do sustain an injury or have pain that is not settling with these tips, it’s best to come in and have it properly treated 

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