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Quicklinks: The Physio. Guide to Safe Gardening | The Misery of Backache
The Physio. Guide to Safe Gardening.
Before you begin:
Warm up - although not a sport, gardening can be a strenuous activity. Protect your body with these simple exercises:
- Walk briskly around the garden a couple of time, gradually lengthening your stride.
- Circle your shoulders, then your arms.
- Slide your hand down the outside your leg, side bending your back, to each side.
- Gently arch your back backwards
If you already have back pain you will need to take extra care. Limit periods of intense activity. Plant low maintenance shrubs/bushes to cut down on digging, potting and weeding. If heavy pots need moving – share the weight with a friend.
Wear suitable clothing – allowing free movement and sturdy shoes to protect and support your feet.
Use the correct tools – to prevent back pain look for equipment designed for your height and build.
Identify potential hazards – beware of slippery/uneven paths, etc.
KNOW YOUR LIMITS!
While you work:
Lifting
- don't lift too much at once and keep loads close to your body. Pull in your tummy muscles, bend your knees, NOT your back and push up with your legs.
- If too heavy, either ask for help or use a wheelbarrow.
Equipment
- Lawn-mowers – Don't swing the mower from side to side it may strain your back. Move your body in line with the mower and keep upright.
- Wheelbarrows should not be difficult to push. Lighter, more frequent loads are better.
- Secateurs which have a cut and hold action can relieve arm pain. Still take regular breaks to avoid tennis elbow symptoms.
Weeding and planting
- Plant form a kneeling position using knee pads and don't over-reach.
- Keep changing position and take regular breaks. Try “walking tall” for few minutes, then gently arching backwards a couple of times.
- If pulling out deep roots keep your back straight and use your legs.
Digging
- shovelling is perhaps the most strenuous of gardening activities because it involves bending, twisting and lifting - which can result in back pain if performed incorrectly.
- Don't stoop to dig – bend your knees, using your legs and shovel small amounts at a time.
- Change position frequently allowing for rest periods
Remember – know your limits, listen to your body, and stop immediately if you notice aches and pains setting in. Set realistic goals and time frame. Take frequent breaks and drink plenty of water.
Calling it a day:
Tidy up
- put tools away to avoid injury especially if there are young children or pets about.
Relax
- Cool down by gentle walking or swimming to help any muscle soreness.
- When sitting, place a cushion behind your back to support the natural curve and relieve tension.
If you become injured:
Unless serious, try the normal first aid type treatment (R.I.C.E.).
If no improvement in 48hours seek a referral to a chartered physiotherapist from your GP. Alternatively, you can make an appointment to see a physiotherapist privately. Your physiotherapist will assess your condition, offer a suitable treatment programme and provide you with advice on how to prevent further problems.
The Misery of Backache
Of all the physical complaints we treat at the Lilley Clinic, the most evident and increasing problem seen by our practitioners is BACKACHE.
All ages and walks of life from young mums to busy businessmen, sporty types and couch potatoes can suffer with little relief other than pain killers.
The causes of backache are as varied as the patients that visit us but can be broadly classed as either muscular, often strains or tears: skeletal, where vertebrae are damaged often due to wear and tear: nerve related where trapped nerves as in sciatica, are evident. The damage to muscles in the back is the most common and paradoxically the most easy to avoid, as it is most commonly cause by lifting heavy or awkward weights.
We have all seen the young mums (and Grandmas) picking up the toddler, often with pushchair or shopping bags to content with. The damage to the back muscles takes a second and is done at the moment of maximum bend, when the weight is collected. Then follows at least a month of pain, with the constant danger of repeating the problem at an unguarded moment.
Our top tip to help avoid further strain onto the damage or indeed to prevent the problem in the first place, is to practice dropping on to one knee, instead of bending over. Collect the weight to be lifted to the front of your body, as if you are cuddling a child, then push up your leg to the standing position. This means that your legs have done the lifting and your back has remained in a straight poition and not at risk.
This method will appear difficult at first as you are changing a lifetime's habit, but the benefits will soon show, as your back pain is not aggravated.
For free information sheets and advice
The Lilley Clinic, 6 The Courtyard, Lowerslope End Farm, Stype, Hungerford, RG17 0RE Tel: 01488 685320
Massage, Physiotherapy, Acupuncture and Podiatry