Many of us enjoy a spot of gardening – be that planting an array of colourful flowers, mowing the lawn, tending to shrubs or expanding the allotment.
But, while this outside activity is definitely enjoyable and wonderful for both your mental and physical health, it’s important to use your tools correctly to prevent bodily harm and injury, especially when it comes to digging.
According to new research from the Royal Horticultural Society (RHS) and Coventry University, a bad digging technique can result in chronic injury as it can double the load on your joints. It can be particularly straining on our backs.
The study, published in the journal HortTechnology, used Hollywood technology to analyse the impact of different digging techniques on the body. Called novel biomechanical modelling, it’s the same kit filmmakers use to transform human body movements into realistic CGI characters – think Gollum in Lord of the Rings.
The technology helped map the movement of gardener’s bodies whilst digging and measured the loads imposed on the body’s joints, bones and muscles.
This equipment, known as motion capture, allows the movement of the body to be captured digitally, enabling the data to then be analysed by BoB – a computer programme developed at Coventry University. The researchers could then use this to calculate the internal loads for each participant.
As a nation of garden lovers (the UK has 27 million keen gardeners), it’s vital we know the best digging techniques to ensure our optimum health.
Findings
The researchers discovered that loads in the lumbar (lower) region of the back – where many gardeners complain of aches and pains – could be increased by half with bad posture. The shoulders were even more susceptible to injury caused by digging, experiencing double the load with bad posture. Heavy loads on joints lead to a higher risk of osteoarthritis, the most common form of joint disease.
The research revealed the best way for gardeners to dig to maintain their health…
How to dig for health, not injury
1. Use a regular, repetitive technique rather than erratic movements.
2. While digging, there should be minimal back bend but large knee bend.
3. Avoid large forward bending, stretching limbs and uncontrolled motion.
4. Keep the shovel as close to you as possible to have more control over it.
5. Shovel less at a time to keep the movement more controlled.
Example of good digging technique, where red signifies heavy internal loads
Example of bad digging technique
“Digging is one of the more common gardening practices – whether it be for planting trees, shovelling soil or turning compost – yet we tend to rely upon common sense which can lead to gardeners complaining of aches and pains,” Dr Paul Alexander, head of horticultural and environmental science at the RHS, said.
“Our findings will help us ensure that both amateurs and professionals stay digging for longer; avoiding injury, and improving efficiency.”
