Gardening advice to help prevent back pain

Gardening time is here. Don't over do it with the pruners or the mower!

As a nation, we love our gardens and spend a considerable amount of time and money on them. The days

are getting longer and warmer and spring is just around the corner. Now is the time we rush out (when we get a few hours of good weather!) to get those jobs in the garden done that have been hibernating over winter! But be aware there is a real risk you may injure yourself.

What we at WellBeing Clinics want is you to be fit and healthy enough to actually enjoy sitting in your garden and enjoy the fruits of your labours come summer time, so here are 9 useful tips from the Derby Chiropractors at WellBeing Clinics to help prevent back pain when you are gardening.

Dress appropriately

Don't wear clothes that are tight or constrict your movement.
Gardening is like any other exercise; you need to warm up first.
Don't go straight into heavy garden work, start off with lighter jobs first. This will lessen the chance of pulling muscles.

Don't twist

If you have to use a ladder for any of your gardening tasks, make sure you are always facing it. Rather than lean or reach, move it regularly.
When using the ladder, always keep your shoulders, hips and knees pointing in the same direction.
Make sure the ladder is firmly and safely planted in position and, if possible, have someone else standing there to keep an eye on things.

Clever pruning

Get as close as possible to the things you are pruning; avoid over stretching to reach the area you are dealing with. This reduces the leverage on your lower back and significantly reduces the chance of you pulling your back.
Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.

Digging deep

When digging, try not to bend or twist during the digging movement and alternate the foot you use to drive the spade into the ground. Alternate which hand is at the top and bottom of the spade and also which side you 'throw' the soil to.
Raking is best achieved with short movements; don't reach out too far. Again try to alternate your hand position.

Potting/planting

Use a mat and kneel when doing close weeding work or planting out.

If you have to lean over a border use one of your arms to support your body.

When potting up your plants, it is much better to do this at a table.

Mowers

For petrol mowers that have been stood all winter they can be very difficult to start. Don't loose your temper if it won't start easily. Between each pull think about your body position before you pull the cord! Tip:- replace old petrol with new (water may have condensed in the reservoir which delays starting) and clean the spark plug first. Use the old petrol later as the mower won't be so 'sensitive' to starting after the first use.

Take a break

Vary your activity; spend no more than 20-30 minutes on any one thing and take regular breaks.

Be clever with the paving

If laying a patio keep the slab close to your body and bend your knees.
It is sometimes better to bend one knee rather two, as your supporting leg gives you a position of strength.
If using railway sleepers, two people will probably be needed.
Plan ahead
If you are planning a trip to the local DIY store and buying heavy items, such as cement or gravel, buy smaller bags rather than one big bag as they are easier and safer to carry. Alternatively don't struggle get them delivered for a small fee.
If you do buy heavy items, ask an assistant at the store to help you.
Shovel the contents of large bags straight into smaller containers or wheelbarrow from the back of the car.
If having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.
A 'sack truck' might be worth investing in to move these sorts of materials around, especially so if you have lots of patio pots to move around as well.