1. Ontario Chiropractic Association www.chiropractic.on.ca  oca@chiropractic.on.ca

2. Are common Can lead to long-term problems Are easily preventable Gardening injuries:

3. 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.

4. 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:

5. Through preventive education, chiropractors hope to help gardeners avoid injury. The Ontario Chiropractic Association (OCA) created Plant and Rake Without the Ache program.

6. 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

7. Before you start Stretch frequently throughout the time in the garden To cool down when you’re finished

8. 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…

9. Alternate your tasks Change hands often Check your position Kneel to plant and weed

10. 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.

11. Pace yourself Stay hydrated Protect yourself –Don’t forget to wear sun block

12. More Information Ontario Chiropractic Association 200-20 Victoria St., Toronto, ON., M5C 2N8 Web: www.chiropractic.on.ca E-mail: oca@chiropractic.on.ca Phone: 416-860-0070  1-877-327-2273