How to return home satisfied with the work done, but without lower back pain and a runny nose?
Work is useful, but in moderation
There's a lot of work to do at the dacha in the spring. You want to take advantage of the warm, sunny day to get as much done as possible. The key is not to overdo it, otherwise lower back problems will quickly make themselves felt, especially if you're carrying extra pounds. To avoid back pain, remember that it's a consequence of working in a bent-over position.
Therefore, when performing any work in the garden, try to keep your back straight whenever possible, so that your back, where it connects to the sacrum, is not bent at an angle. All gardening work should be done on all fours or kneeling, with a rubber mat placed on the ground. Straighten your back every 10-15 minutes, stretch, change your activity frequently, walk around, or simply lie down. If you're facing heavy work, a special back brace that maintains the correct back position can be a good preventative measure against back pain. Lift heavy objects smoothly, squatting; avoid jerking or bending over too much, as this can injure your spine.
Back pain can be prevented
Before picking up a shovel, do a quick warm-up to get the blood flowing through your muscles, which have been stagnant over the winter. Twisting your torso, shallow squats, and gentle bends will help warm up your muscles and prepare your joints for the physical strain. Avoid overexertion on the first day. If you feel even the slightest fatigue or back tension, go to a warm room, lie down on a hard surface, and try to relax completely. Then, stretch your arms above your head, and roll around. This will relieve muscle tension and restore blood flow.
The spring warmth is deceptive
While working at the dacha, remember that the May sun is warm, but a cold breeze quickly blows across the ground, and the ground hasn't yet warmed up. To avoid catching a cold, it's best to dress lightly right away, otherwise you might get chilled later by taking off unnecessary warm clothes. Physical work always makes you thirsty. Avoid drinking cold water; instead, stock up on warm, unsweetened tea. It will quench your thirst faster and prevent throat problems later. When you want to rest, don't sit on the ground, let alone lie down; it's better to sit on a bench, exposing your face and palms to the May sun. It will keep you cool and strengthen your immune system.
Calculate your own strengths
When working with passion, it's important not to overdo it and to notice any changes in your health promptly. Headache, nausea, slight dizziness, flashing spots before your eyes, and chest pain are the first signs of heatstroke or high blood pressure. You should stop working and take the necessary measures.
Don't overdo it with natural vitamins
Fresh air is good for your appetite. Plus, the sun is already bringing out the first leaves of sorrel, nettle, and dandelion. They're rich in natural vitamins and great for adding to salads. But don't overdo it, as your stomach isn't yet accustomed to such foods and can cause digestive upset.
For those who ignored the advice
If you feel stiffness in your back and shoulder joints in the morning, there are several useful exercises:
To relieve tension in your shoulders and forearms, hold small dumbbells or plastic bottles of water and curl your arms toward your shoulders for 1-2 minutes. You can also simply raise your arms up and out to the sides without bending them.
– Don't twist your neck to relieve discomfort. It's much more effective to do a few push-ups against a wall. You can also apply a cold compress to your neck;
– a simple exercise called “cat” will help restore blood circulation in the thoracic spine: standing on all fours, smoothly arch your back up and down, and you should arch and bend your back only while exhaling;
To gently stretch your back muscles and restore your hip joints, do a few gentle bends on an exhale, one leg at a time, from a standing position with your feet shoulder-width apart. The following exercise will relieve tension in your joints: from a supine position with your knees bent, exhale and lift your pelvis up, creating a half-bridge.
This workout will only take 15-20 minutes. But afterward, your body will no longer experience discomfort after working out.
Train and strengthen your body throughout the year. Eat right and watch your weight. Don't be greedy or rush – summer is still ahead, and it's impossible to plough through and get everything done in a single day. Balance your capabilities and desires, and your work will bring you only satisfaction and benefit.
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First aid for a heart attack
Excessive physical exertion, hot weather, and improperly chosen clothing when working at a bend can trigger a heart attack or hypertensive crisis in summer residents suffering from cardiovascular diseases.
In such a situation it is necessary:
– call an ambulance immediately,
– give the patient a tablet of validol and nitroglycerin under the tongue;
– move to a cool place, seat in a semi-sitting position and unbutton the buttons on the clothes to ensure free breathing;
If possible, measure blood pressure and, if elevated, administer the necessary medication the person is regularly taking. If unavailable, you can give a tablet of Papazol or Andipal, or relieve pain with any analgesic. A heating pad can be applied to the back of the head;
– there is no need to panic, it is necessary to calm the patient by giving him any herbal sedative;
– Every summer cottage should have essential first aid supplies, especially if there are elderly or chronically ill members of the family. Medicines shouldn't be stored at the summer cottage all winter; they should be replaced in the spring.
Tennis elbow
This painful symptom is common not only among athletes but also often develops in gardeners who constantly use shovels, hoes, and other gardening tools while performing repetitive tasks. Elbow pain occurs due to overexertion of the ligaments and tendons where they attach to the bone. If this pain occurs, it's important to use pain-relieving ointments and medications and avoid putting weight on the affected arm for a while.
Calluses on the hands
It's best to wear gloves when doing any gardening work. They'll protect your skin and reduce the risk of blisters. However, if blisters do appear on your hands, don't puncture them; simply cover them with a bactericidal bandage. If you don't have one, you can apply a mixture of crushed garlic and vegetable oil to the affected area and secure it with a bandage.
This has a very good disinfectant and healing effect. You can apply a young mint leaf or rub the callus with freshly squeezed dandelion juice.
Ligament injury. Bruises
If you've sprained your ankle, apply a firm bandage to the injured limb and elevate it by placing a small stool or log under your foot. If the pain is severe, apply a cold compress or ice to the injured leg for an hour. A bandage with onion paste, kept on until completely dry, will help reduce pain and swelling. If pain and swelling persist, consult a doctor to check for a fracture.
Children at the dacha
If you decide to take small children with you to your dacha, don't leave them unattended. A vacation at your dacha should be not only enjoyable but also safe. Be sure to introduce your children to the surrounding area. Explain where they can drink water, where they can go, what they shouldn't take, and which plants might be poisonous.
Hide garden chemicals and dangerous tools out of reach. Draw your child's attention to all places and objects that could pose a danger. Show them how to properly handle garden tools. It's best to bring a child-sized shovel or watering can so they can help you and feel useful in the process.
Give your child a task they can handle, and let them work or play alongside you. Be interested in their progress, praise them, and offer to help. Hang a washbasin in the garden and explain that they need to wash their hands after working in the soil. Working in the garden should be enjoyable not only for you but for your children as well.