Happy Gardening... Without the Back Pain!
Spring is a busy time in the garden and we often see an increase in gardening related injuries in the clinic.
Whilst or some gardening is a chore, for others it is the best place to relax, but injuries can happen in either instance!
Whether you have a large garden or small balcony you will probably spend time over the upcoming long weekends and sunny days pottering, tending to plants and flowers. With the excitement of things starting to grow again, and our enthusiasm spurred on by the warmer weather, we may overdo the gardening and strain our backs and muscles which are no longer used to this activity after a winter of being more sedentary.
So here are a few tips to look after your backs in the garden:
Stretch:
This may seem a bit excessive as gardening is often seen to be a gentle pastime. But gardening is just another form of exercise and like with all other exercise you should ‘warn’ your back and muscles you are about to start using them more intensively.
Here are a few stretches that might help, before you step outside:
Neck stretches - look over each shoulder and hold that position for a few seconds.
Shoulder rolls - roll your shoulders backwards and then forwards several times
Torso twist - stand and gently and slowly twist your upper body form side to side
Roll down - slowly bend forward from the waist as far as is comfortable and slowly come back up again
Back stretch - lie on your back and pull both knees into your chest and then repeat with one leg at a time.
Tools:
There are some useful tools to help in the garden that are well worth investing in:
Long handled rakes, hoes and other tools can be very helpful in maintaining a more upright posture while working. Make sure you use them properly if you have them and work with a straight back as much as possible.
A kneeler/small seat can be very helpful to stop you bending too much. Some have handles on the sides to make it easier to stand upright again too! Try to always work in front of you rather than having to reach over to get to things. Move your kneeler/seat along!
Alternate Jobs:
It can be very tempting when you are in the groove of doing something, especially when you see quick results, to keep going. But don't tackle too much at once. Try to alternate jobs so your position changes regularly and you are not overusing the same muscles over and over.
Remember to have regular breaks. This may mean things take a little longer but at least you will be able to get out there again later or the next day!
Ask for Help:
Many hands make light work! So ask for help if you need to lift something awkward or heavy. Perhaps someone can put a pot on a table, or on an upturned pot, so you can plant it up at a better height rather than having to bend over. Maybe someone can help you with the wheelbarrow rather than you loading it up to the brim while trying to save a few trips.
Gardening is good for you!
Don't let this put you off! Remember gardening is so good for you - research has shown it reduces stress. And that's before remembering it will increase your Vitamin D - good for building stronger bones and boosting immunity.
If you are prone to episodes of back pain don’t be afraid to go out in the garden to do some jobs. Be realistic about how much you can do, pace yourself and ask for help. A little bit of aching afterward is normal, especially at this time of year when we are still getting back into this exercise. Do things little and often and you will soon build up strength and become more resilient.
Happy Gardening!