Gardening is a very pleasurable activity enjoyed by many, but it doesn’t have to be torturous for your back. With a little care and planning, the eagerly anticipated return to the garden after the long winter can be a more enjoyable experience even if you have a bad back!
Before you start:
It’s important that you are in practical but comfortable clothing as to not restrict your movement. If it’s cold, wear plenty of layers so your muscles keep warm. Well fitting flat shoes that are strong and supportive with non slip sole are also essential.
It may not be obvious but gardening should be treated as strenuous exercise where injury is a real possibility. The importance of a physical warm up should not be underestimated as to avoid hurting yourself.
A basic suggested warm up:
- Walk on the spot, gradually increasing the height of your knees.
- After a couple of minutes build up this walk to a marching pace.
- Roll you shoulders in a circle forwards and then backwards for 1-2 minutes in each direction.
- With your arms relaxed swing them forwards and then backwards.
- Standing straight circle you hips around, be careful not to arch you back too much.
Start these gradually and then build up a routine that feels right for you.
Gardening tips, a general guide:
If you have been away from gardening for some time or returning after an injury, it is vital that you tackle it at a steady pace and build up gradually.
It is more often than not that you become very eager to get out in the garden, do too much and suffer the consequences with aches and pain the day after!
Any movement that involves bending, twisting and this combination together with lifting something puts your body at risk, in particular a strain on your back.
These simple guidelines can help you to protect your back whilst working in the garden:
· Avoid over reaching or straining by working close to you, don’t over stretch to reach something
· Don’t just bend your back, bend your knees to get down to pick or lift something up
· Move your feet; don’t just twist your spine
· Rather than overloading bags, wheel barrows or spades, use lighter loads
· Be careful not to spend more than 10-20 minutes stuck in one position doing something
· Push or roll heavy loads along the ground rather than carry it
· If lifting look out for obstacles that may be in your way.
· Divide heavy loads and make several trips if you are moving, rocks, stones or compost.
· Keep your feet hip width apart so you have a stable base.
· Carry heavy loads as close to you as possible
· Test heavy loads to see if you can manage by attempting to lift one corner. If in doubt get some help.
· Bend your knees rather than your back.
· Use the whole of your hand to grasp a load, not just your fingertips.
· Try to remember the importance of maintaining good posture when lifting, even when lowering a load; be sure to bend your knees and not your back.
If all fails and you do manage to hurt yourself, give me a call or email to discuss your problem.
James Clapham, Reigate Osteopathy and Sports Massage at Chart Clinic. Tel: 01737 248 023 or email: info@chartclinic.co.uk
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