How to reduce muscle soreness in the garden

Gardeners, The big season for planting is just ahead. Does the thought of it make your muscles ache?

The American Chiropractic Association recently issued advice intended to reduce sore backs, aching joints and muscle pain among gardeners. A Harris poll taken in 2003 reported that gardening is the leading cause of muscle strain and soreness, after sports. The poll said that 59% of gardeners experienced muscle pain as a result of gardening.

The Association has this advice:
(1)Warm up first with five minutes of low-intensity physical activity such as walking, jogging in place or riding a stationary bike. Follow this with stretching.
(2)Kneel, don't bend. Avoid squatting and bending as much as possible. Instead, kneel on a soft cushion or a stack of towels.
Consider raised beds for your plants, which bring them closer to hand and eliminate the need to bend while tending.
(3)Roll heavy objects, don't carry them. Use a wheelbarrow for hauling heavy objects such as bagged mulch. Always load materials using the power in your legs to lift. Grasp objects while squatting, and then lift them by raising your entire body, keeping your weight balanced on both legs and your head straight.
(4)Use a timer. Become aware of your body's position by setting a kitchen timer. Bring it outside and set it for 15-minute intervals. Once the timer goes off, take a break and do some stretches or another task that uses a different set of muscles. Stretches will help restore blood flow and prevent cramping or muscle spasms.
(5)Buy ergonomic tools. Before purchasing a new tool, imitate the motions you'll use in the garden. Make sure the equipment is not too heavy, too short or too long for you to use comfortably. Look for hand tools with foam-covered handles.
(6)Drink Plenty of water. Sweating depletes you body's water supply and can lead t0 dehydration.

Christopher McNulty, DC
7044-788-1895