Gardening Health Tips: Avoiding Aches and Pains
The weather is warming up and it’s time to get out in the garden. Whether you’re preparing your raised beds for a productive growing season or cleaning the patio for a sociable summer of barbecues, it’s important to protect your health when you’re working in the garden and we have a selection of gardening health tips to make this easier for you.
Gardening is a great way to burn off some calories while you get your garden looking good, and it’s a very popular hobby for people of all ages. Here in Ireland, the weather isn’t always helpful so it’s good to be able to get outside and make the most of it when the sun comes out. Gardening can be physically challenging and often leads to aches and pains that can take you out of action. Maintaining your health while you care for your garden will give you the best of both worlds, and we have some great ideas to help.
Common aches and pains for gardeners
Gardening isn’t always easy on the body and it is vital to protect yourself while you are working. Here, we’ll explore some common health complaints by gardeners and look at the simple measures we can take to combat these:
- Back pain. Back pain, especially in the lumbar spine or lower back, can be extremely problematic for gardeners and it is important to take steps to protect your back while you are working outside. It’s a good idea to build up your level of activity gradually, rather than getting over-excited on the first day of Spring and trying to clear your whole garden in one go. Take regular breaks to stretch and rest your back, especially if you are carrying out tasks that involve a lot of bending, and use gardening tools with long handles where you can to reduce the amount of bending and reaching you have to do. You might consider using a kneeler or a gardening stool to reduce the pressure on your back while you are doing tasks that involve kneeling or bending, and you should always take care when lifting, bending your knees and lifting correctly rather than bending at the waist, which puts a great deal of strain on your back.
- Knee pain. Your knees can take a lot of strain when you are gardening, especially if you are kneeling on hard surfaces for any length of time. You can relieve the pressure on your knees by using knee pads or a kneeling mat to protect them, and by taking regular breaks so that you are not kneeling in the same position for too long. Gardening tools with extended handles will help here too, and having an awareness of the impact your movements have on your knees will help you to prevent serious problems. If you sustain an injury to your knee, you should use the RICE protocol, in which you focus on rest, ice the area, check for good circulation and elevate the affected area. This is a very effective way to treat any muscular aches and pains and can be assisted with the use of heat packs.
- Shoulder pain. Pain in the shoulders can occur when you are reaching to cut back trees, prune bushes and water plants. It is important to use the right equipment to protect your body, including a stepladder when needed to ensure that you are not overreaching. Using the correct tools will save you a great deal of time and effort, and this may mean investing in lightweight tools that do not strain your shoulders and arms, even when you are reaching overhead. Take plenty of breaks and remember to stretch out your neck and shoulders so that you are not allowing tension to build up.
- Pain in the hands or wrists. Hand and wrist pain is another common gardening ailment, and this is largely due to the repetitive nature of gardening tasks such as digging, weeding and pruning. You should ensure that you take breaks often, especially if you are engaged in repetitive tasks, and use tools that are comfortable to hold and support good positioning of the hands and wrists. You should always wear gloves to protect your hands from developing blisters and calluses, as well as toxins in the soil.
- Bites and stings. It’s great to have a variety of insects in the garden, particularly the pollinators that the world is so dependent upon, but it is important to protect yourself and your family against bites and stings. You should always check yourself carefully after gardening to make sure you haven’t attracted ticks or other insects, especially if you have worked in woodland or areas with long grass. There are many excellent insect repellants available and we can help you to find one that suits your skin type and your lifestyle. Wearing long trousers and long-sleeved tops can help to protect against insect bites and stings, and burning a citronella candle is a popular way to keep bugs away, especially on long summer evenings enjoying your hard work in the garden.
- Sunburn and heat exhaustion. The weather may not be tropical here in Ireland, but it’s still essential to protect yourself against the UVA and UVB rays that can burn and damage your skin. Protect yourself from the inside out by drinking plenty of water and keeping yourself hydrated, especially on hot days. You should wear sun cream or lotion with a high SPF when you are working outside, and wearing long-sleeved tops and long trousers will help to protect against the damaging effects of the sun. A wide-brimmed hat can be very helpful to shield your face from sun damage, which can cause premature skin ageing as well as skin cancer. You should take care when working in hot conditions and take frequent breaks in the shade to rehydrate and cool down.
- Injuries. Common injuries that can happen in the garden include falls, slips trips and accidents involving tools. It is vital to store and maintain your tools correctly to keep them in good condition, using them as intended and putting them away carefully after use. Having good body awareness will help you to prevent falling, slipping or tripping, but the occasional accident is inevitable and it’s important to have a good first aid kit to help you deal with accidents and emergencies effectively. We recommend ensuring you have plenty of plasters and bandages for gardening mishaps, as well as wound-cleaning wipes and solutions to make sure that wounds are clear of the potential toxins in the soil.
- Allergies. Keen gardeners are often desperate to get outside as the weather warms up, but this is the most difficult time of the year for spring allergies and this can be frustrating. If you are sensitive to pollens and suffer from hay fever, you may find it helps to wear gardening gloves while you are working outside, and a mask may be helpful, too. You should always wash your hands and change your clothes after you have been gardening as this will help to remove pollen and other allergens so that they cannot continue to trigger your symptoms. Allergy relief tablets such as Cetrine Allergy Tablets can combat allergy symptoms such as itchy eyes, redness and a running nose, and using medications such as these when needed may help you to carry on with your gardening tasks comfortably.
For muscular strains and sprains, it can be helpful to treat gardening like any other form of exercise and warm up your body before you begin. Taking some gentle stretching exercises is a good way to prepare the muscles for gardening, and you should be aware of potential risks such as overreaching and avoid pushing your body too far. Pace yourself and take regular breaks to allow your body to adjust. Working with the mechanics of your body will help you avoid strains and sprains, bending your knees to lift heavy objects, for example, and stopping immediately if you feel any pain while you are carrying out a physical task.
Find First Aid Products at Gray’s Pharmacy
Our friendly, experienced team will be happy to help you find everything you need for your first aid kit and to advise you on the best way to care for your health while you are working in the house and garden. We stock healthcare and personal care products for babies, children and adults and we have a range of gift options you’ll love. Our mission is to help you care for your family all year round and we are always here to answer any health question you may have.
Here at Gray’s Pharmacy, we have a range of online and face-to-face services available to you, including diabetes management and smoking cessation clinics. Our products include haircare, dental care and skincare ranges to suit every skin type and budget, and we can help you find what you need. Shop online or pop in and meet us in our community pharmacy in Castletroy, Limerick today.
