Most of us consider gardening to be a pleasurable diversion on a sunny afternoon, and it is, but the other reality is that gardening can result in many different injuries. The desire to get outdoors and into gardening action is healthy and fun, although without adequate stretching and warming up beforehand, you are asking for trouble. It’s normal to feel occasional niggles and soreness after time spent performing gardening chores, but must it always be this way? There’s no denying that injuries are more likely as we get older, so what injuries can you face while gardening and what can you do?

Repetitive tasks and constant repositioning when kneeling, sitting and stretching are natural gardening functions. Unfortunately, these same activities are a major cause of gardening injuries. Fatigue is also a factor, resulting in tripping, slipping and falling accidents that happen more than they should. With tiredness comes inattention to detail, and the sometimes comical and often painful occurrence of stepping on a mislaid rake or fork that springs up and strikes a person is not just something we see on TV. Common gardening injuries include:

  • Sprains and strains
  • Sharp muscle and joint pain
  • Stiff aching muscles
  • Neck and shoulder pain
  • Lower and upper back pain
  • Carpal tunnel syndrome

Exercise for mobility and strength

Living with back pain is an unfortunate situation that can be eased with a little pre-planning. Back pain is caused by factors that can include wear and tear, strains, muscular issues, bad posture, poor sleep, incorrect lifting, stress and over-tiring muscle groups. Fortunately, the majority of potential back pain causes can be counteracted with simple exercises and a little common sense.

Stretching: Stretching that strengthens the back and core muscles helps reduce back pain and prevents repeat episodes. You can gradually introduce stretching exercises with a customised approach that suits your fitness level and requirements. Peak fitness isn’t the goal, so remember to stop immediately if exercise or stretching becomes painful.

Exercise: Once you have completed your stretching routine it’s time to perform some strengthening exercises. Take it slowly and focus on technique – it’s not a race. Here are some great stretching and exercise tips that will have you feeling limber and ready for action.

Hot and Cold: Warm-ups and cool-downs are an integral feature of muscle management and pain relief. Don’t fret, you aren’t required to immerse yourself in an ice-cold bath or sweat it out in a summertime sauna. Progressive heating and cooling pain relief products are convenient and effective, such as Deep Heat Regular Relief, Night Relief and Odourless Back Patches.

Addressing pain caused by gardening

Your stretching and exercise routine will go a long way toward avoiding debilitating pain, while Deep Heat products contain ingredients for fast acting, targeted pain relief, even while you sleep. Heating and cooling products ease muscle pain caused by physical labour, lifting and bending, and can be used every day for pain relief as required. Here are a few suggestions.

Sports Spray pain relief delivers heat conveniently for temporary pain relief.

Deep Heat regular relief is a tried and favourite for targeted temporary pain relief.

Use ICE Gel to relieve muscle pain caused by gardening with a soothing cooling feeling.

Try Deep Heat back patches for odourless sustained, soothing relief.

Always read the label and follow the directions for use. If symptoms worsen or change unexpectedly, talk to your healthcare professional.

Everyone is different, but painful, tight and sore muscles are frustrating for anyone to experience. So, take a deep breath, limber up, relax and enjoy your time outdoors with reduced pain.

This is sponsored content brought to you in conjunction with Deep Heat.