How to prevent injury
Our top tips to prevent injury while gardening - especially a bad back!
WATCH VIDEO: How To Avoid Injury When Digging In The Garden
with Swindon Chiropractic
It may be a lovely weekend with a great weather forecast and it�s time to get gardening.
But how many of us consider how our bodies, particularly our backs, will cope with the full-on exercise of gardening?
We tend not to associate this pastime with rigorous exercise but back injuries are extremely common.They are often caused by people over-reaching in the garden and harming the muscle groups around the spine.
Once a back problem is established it can be painful and, expensive, to treat.
So here are some tips to stay healthy in the garden from Swindon Chiropractic Clinic:
Top tips:
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Get as close to your work as you can. Reaching out means the muscles in your back will be working extra hard.
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Move your feet! Lifting and twisting is the biggest cause of injury in the garden, especially when lifting heavy objects or just repeated small movements.
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Invest in long-handled, well-made garden tools � these give better leverage. Wear loose-fitting, comfortable clothes. See video above.
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Secateurs: keep your wrist straight when pruning if you can to give your joint the maximum support while your snipping away.
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Remember, you're not a professional gardener! Warm up before gardening with simple, gentle side stretches to help the muscle groups prepare for the activity. Even walk around the block before you start.
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When weeding and kneeling work in an arc at about arms� length, don�t over reach.
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Avoid lunging forward for those plants at the back as it puts strain on the muscles of the lower back.
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Mind those knees!! Kneeling really compresses the knees joints, so if you're weeding, especially, try not to stay in the same position for too long.
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With a big garden where lots of digging is required, consider hiring a rotavator for half a day, costing around �40. Spending a few pounds on this type of machinery can be very cost effective. If you injure your back the cost in time and money could be much higher.
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If trees need pruning, make sure someone is with you to hold a ladder and, again, don�t over reach � move the ladder frequently rather than stretching that bit too far.
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When laying patio slabs, hold the slab close to the body, bend the knees and go down on one knee.
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If you are using railway sleepers, always ask another person to help.
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Take breaks every 20 to 30 minutes to give your back a rest. have a cup of tea, a glass of water or maybe even reward yourself with a beer or gin and tonic!
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If while gardening you feel a twinge in your back, stop, move around and take a break. If the pain does not go � use an ice-pack (not a heat pack) on the painful area. �Don�t put an ice-pack directly onto the skin. Always wrap it in a thin layer of cloth, like a tea towel, and apply it for about 20 minutes. Keep mobile though, don�t veg out on the sofa as that is not good for the back.� If your back is still stiff and sore the following day, seek advice.
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Raise the beds! If you can, bring the garden to you and instead of crouching down to tend your plants, try and bring the plants to you.
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Swindon Chiropractic Clinic
