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Begin your gardening session with a few exercises to warm up the muscles and joints you will be using. This helps prevent injury and reduces soreness at the end of the day.
Make sure the area in which you are working is free of obstacles such as gardening tools. This helps prevent slips and falls.
Vary your activities so that you are not in the one position for more than 30 minutes at a time.
When doing tasks at ground level, like weeding or planting, kneel rather than bend from the waist. Where possible, keep one hand on the ground for support as you lean forward.
If your garden beds are wired up, step into the bed to work, rather than lean in from the edge.
When shoveling, move your feet to change direction rather than twisting your body around.
Use a wheelbarrow to transport heavy items, but don't overfill it! Position the weight over the wheel.
Observe the basic rules for working safely, namely:
- Ensure heavy equipment and materials you use often are stored between the waist and knee level, not overhead or below your knees;
- Where possible, work at benches built to your waist height. Clear the ground in front of the bench so that you can stand close in;
- Ensure your equipment is in good repair and the size that feels comfortable for you.
Listen to your body. If it hurts, stop. If the pain continues, visit a physiotherapist at Sunbury Physiotherapy Clinic who can assess and treat you and provide you with professional advice to manage your condition.
Written by
Amalan Sriskandarajah
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