The doctor gave advice to summer residents on safe work in the garden

When working in the garden, it is important to regularly stretch your muscles by doing simple stretching and relaxation exercises and not stay in a bent position for a long time. Irina Geroeva, a doctor of physical therapy at the N. N. Priorov National Research Medical Center of Traumatology and Orthopedics, told Izvestia on May 6. She explained how to keep a summer resident healthy while arranging a private plot.

According to her, back pain can be avoided if the mechanics of movement are properly observed when performing cottage work.

"Take breaks from work every hour and a half. That is, weeded the garden in an hour, and then rest for 10-15 minutes. It is also necessary to change the types of work or working position as often as possible. Alternate weeding beds with watering or pruning, for example, trees. This will allow you to redistribute the load to different muscle groups," the expert advised.

The spine suffers the most when gardening. When a person is in a bent position for a long time, the anterior parts become overloaded, as if from compression, and the joints, muscles and ligaments located behind, on the contrary, stretch, first begin to ache, and then hurt. Therefore, it is important not to stay in a bent position for a long time and change the pose, the doctor explained.

"In addition to the lower back, the neck is often overloaded during gardening. Therefore, try not to tilt your head back when cutting branches from trees, harvesting from tall trees or painting a fence," added Geroeva.

At the same time, any objects from the ground must be lifted without bending forward and not with straight arms. You should get closer to the object being lifted, sit on your feet, like weightlifters, place your feet shoulder-width apart, and take a heavy object with your arms bent. This method will reduce the load on the spine and minimize the risk of injury, the professor said.

The rake is coming: a warm March has increased the demand for garden tools

The weather in April will not allow to start work in the garden earlier than usual, meteorologists warned.

At the same time, it is important when rearranging, especially heavy objects, not to twist in the lower back, but to turn your whole body.

"Lifting any heavy object (more than 5 kg) significantly increases the weight load on the spine and joints. Therefore, it is necessary to distribute the weight evenly — preferably on both hands at once, you can also use a shoulder backpack when carrying some kind of cargo," the doctor noted.

In addition, she drew attention to the fact that gardening tools should be matched to height. This will allow you to work without bending your back. When digging up the earth or working with a rake for a long time, you need to change the position of your arms and legs more often.

"Many people use low chairs when working in the garden, but this method also puts strain on the back and knees — the blood supply in the lower extremities deteriorates, veins and joints suffer. It is best to fight weeds with bent legs, having secured your knees with special protective pads and a mat in advance," Geroeva advised.

There is no need to do frequent and sharp bends on straight legs. You should combine a tilt with a half-squat, trying to keep your back straight. To reduce the load on the spine, you should use an orthopedic lower back brace or a weightlifter's belt. After work, the tension from the back muscles can be relieved by a needle applicator, which can be used for 15-20 minutes.

"The best rest after a day of physical labor is sleep and a light evening walk. Lie down on the sofa or bed. Taking a nap or just lying down, avoiding sudden movements, is recommended during the day. The muscles of the back relax as much as possible in a supine position with bent legs, which can be placed on a pillow or roller," the doctor concluded.

Earlier, on May 2, Nikita Chaplin, a deputy of the State Duma (United Russia faction), chairman of the Union of Summer Residents of the Moscow region, said that in early May it is worth planting cold-resistant crops. He clarified: in the first half of the month, when frosts are still possible, it is worth planting greens — dill, parsley, lettuce, spinach and cilantro. These crops germinate quickly and are resistant to cold weather. Radishes, carrots, onions and garlic can also be planted during this period.