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Whether you are a Sunday gardener or a culture buff, the risks are the same: adopting bad postures, using tools that are not really suitable... And finally, getting hurt. Discover how to garden while preserving your back.
As before playing sports, it is advisable to warm up before you start gardening..
If you own an indoor bike, pedal for about 10 minutes to prepare your muscles for exercise and increase your heart rate. If not, you can always go up/down the stairs of your house two or three times, stretch your back as you grow up, or do some bending...
Pmattered the method as long as the result is there. The important thing is that you are prepared enough to avoid false movements and shortness ofbreath, and relaxed enough to protect yourself from aches and pains.
Who said gardening couldn't be a physical activity like any other?!
Physical activity means hydration all the time that the effort lasts, whether you are running, swimming or gardening. The recommendation may seem trite, but you should think about drinking regularly between your various jobs. In a nutshell: hydrate yourself!
It is this regular hydration that will compensate for the water loss due to perspiration - yes, gardening can make you sweat! - and lubricate the muscles to avoid muscle cramps.
To avoid feeling pain, it is imperative to keep your back straight..
To ensure that this is always the case, it is recommended to adopt a position that puts you at ground level when performing tasks such as sowing, planting, pruning or weeding.
In this case, choose to sit or kneel,depending on where you are most comfortable.
If necessary, you can also equip yourself with a lightweight gardening stool,which you will only have to move as you advance through theranks.
For activities that don't require being as close as possible to crops, you can stand uprightas long as your back stays straight. If you have to bend over, bend your legs as much as possible before bending your back... This is precisely the movement that you must absolutely avoid!
Digging is one of the most easy activities that cause pain or even muscle injury.
To avoid injury, plant the spade in the ground (preferably when it is not too hard), and use the body weight to push it into it..
In case you have to catch a big clod of earth to break it, bend your legs there too before leaning forward... This will prevent your backs from being unnecessarily solicited.
In case you feel back pain easily, don't tempt the devil: prefer the grelinette to the spade. To the extent that it simply requires a lever action on the handle, this fork with bevelled teeth avoids having to force, and compacts dboth the earthand thespade..
The small: in addition to being better suited for the gardener's posture, the grelinette has the advantage of being more respectful of the soil than the spade, since it does not disturb the ecosystem or the microfauna.
This is one of the mistakes frequently made by the hardworking of gardening: wanting to carry loads too heavy for them, without thinking of distributing them.
Start by getting the good habit (never repeat enough) to squat as close as possible to the load instead of bending over, and think about distributing the weight well.
To carry a large amount of water, it is better to carry two watering cans than a huge bucket! Also think of the garden cart that can help you carry your tools and other heavy loads.
When choosing your tools or buying new ones,opt for lightweightranges, but also long-handled instruments if you're particularly tall. You'll see that you'll put in a much less intense effort as long as the handle size is tailored to yours.
When it goes to the mower, choose a model with adjustable handlesso you don't have to bend over. When it comes to wheelbarrows, choose two-wheeledmodels, which areeasier to manoeuvre,especially when equipped with tires.
Make sure you use all the tools as they shouldbe. Takethe case of the wheelbarrow, flex your legs when catching the handles, carry it at arm's length by keeping your arms outstretched - and especially not by contracting the biceps - and do not engage on sloping terrain, so as not to have to hold your car.
On Multitanks.com, find all the tools and equipment necessary to maintain your garden! Please contact us for more information about our products.