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Ontario Chiropractic Association chiropractic.on  oca@chiropractic.on

Ontario Chiropractic Association www.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:

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Ontario Chiropractic Association chiropractic.on  oca@chiropractic.on

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  1. Ontario Chiropractic Associationwww.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. Bend at the knees to lift with ease… • 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

  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

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