Top tips to avoid Back Pain while Gardening

When the spring arrives it’s tempting to get out in the garden and do as much as we can while the weather is dry! Repetitive actions such as weeding, digging and using the wheelbarrow can lead to back pain. Here are some tips to help our backs from becoming  injured:

1. Have the right tools for the job at the right size.
2. Go for a short walk and do some gentle warm up stretches for your legs and back before you start.
3. Having raised flower beds or narrow borders can prevent bending and over reaching.
4. Weeding is best done using long handled tools or by kneeling. Use a kneeling pad, especially if you already have problems with your knees and don’t stick at it for too long.
5. When working on your hands and knees, keep your  spine long and your shoulders relaxed.
6. Avoid repetitive bending over to pick up the weeds, if doing it from standing. Leave them in a pile and do them in one go.
7. When using a wheelbarrow, don’t overfill it. Think and bend from the hips and knees before you lift it. Don’t use your back for this.
8. Don’t stick at the same activity for too long, listen to your muscles. If you’re feeling the muscles complain, stop and have a break or do something else.
9. When you’ve finished, do some cool down stretches for those hard worked muscles. Finish the day off with a warm bath!
10. Remember, it’s often normal to feel some stiffness or mild ache in muscles the next day after unaccustomed exercise. It doesn’t necessarily mean you’ve done yourself harm!

If you’re unsure if you’ve strained you back, I can assess you to make sure and reduce tension in the muscles with appropriate osteopathic treatment.

07547 631679 / 01625 533813