Looking after Your Back in the Garden
As the days become longer and warmer (hopefully) many of us will be itching to get out into the garden .
Many people overlook the tough physical labour involved in maintaining their gardens and become injured as a result, with more injuries occurring in the spring when we have been less active.
1. Gardening isn't a
sport - but it is hard work. Warm up before you start with a few
simple stretching exercises. I.e Stand upright and lean backwards
from the waist, twist from side to side.
2. Tools are designed to take some of the strain off you. Look for tools that suit your height and build. Ask for advice when purchasing new equipment
3. Move heavy items such as paving stones or topsoil a little at a time to reduce the demand on your back, neck and shoulder muscles. Use a wheelbarrow where possible. Your barrow shouldn't be difficult to push - use light loads and make several trips. If you don't have a barrow, try and share the weight with another person
4. Take regular breaks and vary your activities. Staying in one position too long can cause muscles and joints to strain. Garden a 'little and often'. Plan ahead and set realistic goals - aim to do a little each day to avoid over doing it on the weekend.
5. When lifting, keep the load close to your body. Bend from your knees (not from your back) and push up with your legs
6. Design flower beds in manageable sizes to avoid over-stretching to reach the middle or far side when tending. Plant low maintenance shrubs and bushes to reduce the amount of time you spend digging, potting and weeding
7. Plant from a kneeling position (use knee-pads, or a kneeling cushion) and don't strain yourself by over stretching
8. Move with your tools and use them correctly. When raking, digging or weeding, move to the areas you are tending instead of stretching with the tools. Don't swing your lawn mower from side to side. Turn your body in line with the mower and keep an upright posture
10. Go with the flow. To water the garden, use a hose or a small watering can.
11. Beware of uneven steps, slippery paths and broken paving slabs. Wear suitable clothes and sturdy footwear.
12. Accept that if a job is too demanding, it would be safer to get help
13. Don't overdo it. Listen to your body and stop work immediately if you feel any discomfort. Give your body a chance to recover by taking regular breaks and drinking plenty of water
14. When your
work in the garden is done, try a little mild, non-impact exercise such
as walking or
swimming. This will help your body cool down and can help ward off
post exercise muscle soreness. When relaxing, place a cushion between
your lower back and a chair, which will help support the natural
curve in your spine and relieve tension
If you sustain an injury and don't see an improvement within 48 hours, seek a referral to a chartered physiotherapist from your GP. Alternatively, you can make an appointment to see a physiotherapist privately.
Ruth Tayler Chartered Physiotherapist , Brook Lane Physiotherapy Clinic