2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38
For a true connoisseur, gardening is pleasant chores. But, sometimes, we are so carried away by gardening and do not notice that it takes away not only our time, but also our health. How to protect yourself from unpleasant injuries and painful sensations after gardening?
When working in the garden, a person uses a huge number of muscles from different parts of the body - these are the muscles of the back, shoulders, hips, legs and wrists. Since the lower back muscles support the entire human body, lower back pain is a frequent consequence of various physical activities, including prolonged work in the garden or in the garden. During gardening work, the neck can also get sore, since you usually have to work either in an inclined position or looking up.
There are several ways to make gardening the most enjoyable and non-negative. To do this, you just need to follow some simple rules, be guided by reason and measure.
Weight lifting
The first and simplest advice is this: don't be "heroic"! Simply put, you cannot overdo it and overwork. For lifting and carrying weights, it is better to call someone for help or use a garden wheelbarrow. Do not carry heavy loads alone! Lift about fifty percent of whatever weight you can handle. You do not need records - this is not a sports competition where you need to show the best results.
When lifting heavy objects, it is very important to protect your back from heavy loads as much as possible. To do this, spread your legs shoulder-width apart, sit down close to the subject of the lift and keep your back straight. Grasp the object with your arms, contract your abdominal muscles, and slowly rise. Avoid lifting heavy objects by bending forward - this can be very negative for your back. To place the object down, also use the squat method, avoiding straight bends.
Digging and digging
You can minimize the risk to your back and avoid muscle soreness by digging and piling up beds by keeping your body level by only straining your arms and not moving your whole body. The same applies to rake work. Choose your gardening tools according to your body size and build. Do not overexert yourself using garden accessories that are too long for you.
Weeding
Weeding the beds can cause a lot of damage to the back, because it is a prolonged work with the head bent down (even, as often happens, with most of the body). To minimize back damage, it is advisable to weed while sitting on a low object, such as an inverted bucket or small stool. In this case, the main pressure is on the hips and knees, and not on the back. It is even better to stock up on special knee pads for the gardener and weed the beds, standing on all fours.
Working with a lawn mower and garden wheelbarrow
Before starting work, adjust the lawnmower according to your height, it should be comfortable for you to hold it with a straight back. You do not have to bend over in order to exert force while working with it. But don't set the handle too high, the wrists should be in a neutral position, not in a big bend. It is better to prefer a wheelbarrow made of light, but very durable material, so that it can withstand the gravity, but itself weighed a little.
And finally, some more general tips and precautions:
• Remember to warm up. Just like before playing sports, it is important to first warm up the muscles, prepare them for work. So start first with small problems and solve them gradually, incrementally.
• Take a break. If you need to do a lot of monotonous, identical movements, then be sure to take breaks between exercises, be distracted for a while by other work.
• Protect your knees. Use a knee pad or knee pads if you need to kneel for an extended period of time.
• Listen to your body - it will tell you everything. Pay attention to the signs your body is giving you. Stretch, relax and rest if the muscles are tired in the same position.
• High air temperature is one of the most important factors that can adversely affect your health. Do not work in the garden in the hottest. It is better to do this in the early morning or evening, when the sun is already setting below the horizon. Wear a wide-brimmed hat that not only protects your shoulders and face from sunburn, but also provides extra shade. Drink plenty of fluids, it is necessary for the body in hot weather.
Take care of yourself and work for the good, not to the detriment of your health!
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