Healthy Gardening

Therapy Tips: Healthy Gardening

Don’t let pain or mobility limitations stop you from creating a garden that you can enjoy.
By: Ila Suplizio, PT, DPT, MFDc

Family PT's favorite papillion, Yoshi, enjoying some California poppies in her backyard. Photo courtesy of physical therapist, Ila Suplizio.

​Gardening can be an enjoyable way to get some great exercise, enjoy the sunshine, and joy the rewards of beautiful flowers and healthy produce. 

Family Physical Therapist's billing facilitator, Roxanne Reader's plants are growing beautifully inside of her greenhouse!

At Family Physical Therapy, we treat individuals of all ages, from infants who need a little help with reaching their developmental milestones, to athletes trying to improve their performance, to patients who have recently had surgery.  We commonly see members of our community who just need a little help strengthening and modifying activity so that they can perform their hobbies without pain.

Flacca the Cat helping out in the garden. Photo Courtesy of AJ Coronado.

Penelope helping her family with their planter boxes. Photo courtesy of AJ Coronado.

Family Physical Therapy's aide, AJ Coronado's pets getting ready to help their humans plant a garden

​Now that the rain is starting to slow down and we are able to enjoy more sunny days, many people are starting to plant their spring and summer gardens. This is a great time of year to plant beautiful flowers, and delicious summer veggies! If pain is getting in the way of enjoying a gardening hobby, or getting that necessary yardwork done, consider seeing a physical therapist. ​

Kamran J. (Age 5) enjoying some gardening with his auntie, Ila Suplizio, PT, DPT

Kamran J. (Age 5) enjoying some gardening with his auntie, Ila Suplizio, PT, DPT

Kamran J. (Age 5) enjoying some gardening with his auntie, Ila Suplizio, PT, DPT

​​You don’t have to work through the pain! Many people feel their back pain is “normal,” but often receiving a few physical therapy suggestions regarding body mechanics, posture, and exercises can relieve your aches and pains. 

Family Physical Therapy's Patient Service Specialist, Penne Duran's beautiful collection of succulents.

​The American Physical Therapy Association and The American Occupational Therapy Association have some great recommendations  for minimizing your risk of pain and injury!

• Avoiding Back Pain:  ​​
  Warm up before you begin. Get your heart rate up by taking a 10-minute walk followed by some stretches for your upper and lower back, neck, arms and legs
  
  ​Start with a small garden that is close to your water source, so you don’t have to drag heavy hoses or watering containers.
  
  Bags of mulch, soil, and fertilizer are heavy. Instead of lifting the whole bag, divide it into smaller loads, and use a two-wheeled garden cart to move materials, as it is more stable than a wheelbarrow. When lifting a bag, use your leg muscles (not your back).
  
  Practice proper body mechanics. Bend at your knees when you grab something or pull a weed, bend your knees and contract your abdominal muscles to avoid straining your back.

 
Don’t overdo it. Be mindful of how your body feels. If you experience an aching back or neck, then slow down and stretch or stop and switch to a different task.

• Avoiding Knee pain:  
  Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel, use knee pads or a pillow to absorb some of the pressure.
  
  ​Change positions and take frequent breaks to avoid stiffness or cramping.
  
  
• Protect your joints:
  Select garden tools that have padded and curved handles to protect the joints in your hands and fingers from excess pressure and strain. If you have a weak grip, use pruners and clippers that have racheting or spring-action self-opening features. Avoid twisting and reaching while planting or pruning.
  
   End your gardening session with a short walk or some light stretching. Take a warm bath or shower to help prevent next-day soreness.

Graphic and info from:
​http://www.apta.org/uploadedFiles/APTAorg/Media/Releases/Consumer/2011/GerminateYourGardenandYourHealthThisSpring.pdf

Physical Therapist, Ila Suplizio protecting her back with safe gardening mechanics while 7.5 months pregnant.