[Part 3] Move More Month! Gardening Top Tips!

Have you ever heard the ‘tap, tap, tap’ of a woodpecker, you look up at the tree you think it is coming from and no matter how long you stare in that direction, you never end up seeing the bird?!

This has happened to me many times, and for the first time in years I heard the ‘tap, tap, tap’, peered up, and there it was, pecking away at the tree a short distance away! I didn’t realise how beautiful they were, and also how fast they move around the tree trunk until then! But it was a great reminder of how amazing nature is, and at this time of year, everything seems to come alive.

I know many of you have been getting outside in your gardens over the last month preparing them for the summer, so this week I will be sharing a few tips on how you can continue to take care of yourself and reduce those aches and pains following.

Here are my Top 5 Tips to keep you moving well in the garden this spring!

1. Break the task down.
We’ve all been there. The sun is shining and the garden needs an overhaul. We have told ourselves “today is the day to get it sorted”! One hour passes by, and then another, and before you know it the sun is starting to set, and you have been working away for 8 hours! Sound familiar?!

It can be hard to leave a job half-finished, but sometimes for the sake of our body, it is necessary. Bending forward all day in the garden can really take its toll on our spine and muscles. Breaking it down into bite-size chunks over a few days is a great way to not overwork our body, and reduce the aches, pains, and risk of injury, whilst still being productive.

2. Brace the core and bend those knees!
Working in the garden often involves lots of bending, kneeling, lifting, and twisting. One of the reasons people get injuries with their backs from these simple activities is due to the movement being unguarded. This is where the muscles supporting the spine have not been engaged or ‘switched on’ to allow the body to move effectively and safely.

• So, when you are bending forward, bend through your knees rather than slumping forward through your spine.
• Before twisting, brace your core muscles to help support your spine.
• If doing repetitive work, use both sides of your body rather than twisting and using one side and brace your core as mentioned above.
• If kneeling down, kneel on something soft or get knee pads to protect your knee joints.

3. Keep your body moving.
It can be tempting to stay in the same position for long periods of time, but this can put a lot of strain on your spine and muscles. Push yourself to stand up and move around every 20 minutes. Shake it out or march on the spot to reset your body and posture, and then continue for another 20 minutes before doing it again.

4. Hydrate.
On days when you are moving more, don’t forget to increase your water intake! (Sadly a beer in the garden doesn’t count as hydration!) Water is essential for our body and one of the benefits of good hydration is to help your joints and muscles to function optimally, and aid recovery following. So, keep that water bottle close and keep sipping away!

5. Apply heat if necessary.
If you are feeling stiff and sore after gardening, I would encourage you to do some gentle stretching following it and apply some heat to the sore areas. Whether this is a soak in the bath or using something like a hot water bottle or wheat bag, heat can help to relax those muscles that have been working hard and aid recovery. Treat the gardening like a workout, and take care of your body following it.

Our body is designed to move, so please get outside and enjoy it! This blog is just a gentle reminder to take care of yourself in the process. Try and avoid sustained positions for long periods of time like bending or kneeling and break it up with intentional movement and good hydration.

With love,
Sarah