Ontario Chiropractic Associationwww.chiropractic.on.ca oca@chiropractic.on.ca

• Are common

• Can lead to long-term problems

• Are easily preventable

Gardening injuries:

Gardening can be a strenuous activity.

• In a recent survey:

– 88% of Ontario chiropractors said gardening is among most common causes of back and neck pain during the warm weather season.

• Repetitive strain injuries of the wrist and elbow

• Degenerative joint and disk problems and herniated disks in the lower back

• Sprain/strain injuries to muscles, especially in the lower back

• Wear and tear on joints and muscles

• Lead to chronic pain

Improper gardening techniques can cause:

Through preventive education,

chiropractors hope to help gardeners

avoid injury.

The Ontario Chiropractic Association

(OCA) created Plant and Rake Without the

Ache program.

• Warm up and stretch before you start

• Bend your knees to lift with ease

• Use the right moves

• Use the right tools

• Take frequent breaks

• Before you start

• Stretch frequently throughout the time in the garden

• To cool down when you’re finished

• Get close to the load

• Bend knees and keep back straight

• Keep load close to your body

• Pivot with your feet; don’t twist

• Slowly lower load, bending knees

Bend at the knees to lift with ease…

• Alternate your tasks

• Change hands often

• Check your position

• Kneel to plant and weed

• Use a hose instead of a watering can

• Use a lightweight wheelbarrow or a good cart to move heavy loads

• Select tools that are a comfortable weight and size for you

• Use long-handled, light-weight tools to avoid bending and twisting.

• Pace yourself

• Stay hydrated

• Protect yourself

– Don’t forget to wear sun block

More Information

Ontario Chiropractic Association200-20 Victoria St., Toronto, ON., M5C 2N8

Web: www.chiropractic.on.caE-mail: oca@chiropractic.on.ca

Phone: 416-860-0070 1-877-327-2273