Are you losing your dog in the grass? How to avoid back strains from gardening
Is it time for you to get the lawnmower out? Here are some tips to avoid back strains from gardening this summer and advice on how to stay healthy!
Tips to avoid back strains from gardening: the most important thing is to make sure that you take regular breaks when gardening. Your back can manage a certain amount of hard labour but if you do all those digging and lifting jobs in one go it will be far more likely to strain, or ‘go’. Also, remember you have probably been more sedentary over the winter so you’ll need to ease back into it.
Have a break every 20 minutes or so, particularly when doing activities where you’re bending over, such as digging garden beds, so that your back can straighten and regain its normal position. This allows the tissues around your spine, including ligaments and muscles, to recover from the exertion. You can do the same amount of work in the garden overall, but spread it out over several days in order to protect your back.
Secondly, remember to stay hydrated! This is particularly important in our hot, arid British summers (!). On a serious note, strenuous gardening will dehydrate you, so do keep up your water intake. Read my blog next month to find out about infused water with ways that you can make water so much more appealing and tasty!
Lastly, alternate the types of activity you are doing in the garden. Spend 20 minutes digging then switch to pruning where you can be in a more upright position, then back to digging or weeding again. Put those breaks in between, and don’t forget to stop and enjoy your handiwork!
If you do suffer from back strain, spasms or even more serious problems with your neck and back, then why not call us here at Lushington Chiropractic – we’re here to help you!
For more information, why not explore Backblog further?
Thanks for reading!
Tips to prevent back ache when gardening
Gardening can be addictive for many of us here in Sussex. Take a short walk around Eastbourne and you’ll see a plenty of well manicured lawns and cared for flower beds. As we get into the Spring, with these Bank Holidays, everything will start to grow again.
Whether you enjoy the rewards of regularly maintaining a well kept garden or you’ve been put off dealing with those unruly flower beds, we should all spend more time in the garden this time of year.
However as many of us know to our detriment, over enthusiastic gardening can take it’s toll on our backs causing unnecessary aches and pains.
It’s all too easy to spend longer than you planned out in the garden and you end up aching because of it. “Back ache specialists see a flood of gardening related aches this time of year,” says James Revell (Doctor of Chiropractic). “As the weather improves many of us end up suffering from gardening for too long in awkward positions.”
Gardening is really rewarding and can be a great activity to help keep us fit. But it is all too easy to overdo it. Take it slowly to start with, until your muscles and joints get used to the increased demands. You can just throw yourself into it and “get it done” but if your muscles and joints are not used to it, then you could end up regretting it with aches and pains in your back.
Here at Lushington Chiropractic Clinic, we offer these top self help tips for local Eastbourne gardeners:
Gardening Self Help Tip #1
Warm up – You may find the idea of warming up before gardening to be a bizarre concept. But the dangers of overexerting yourself in the flower beds are just as real as sustaining an injury on the sports field. At the very least, a few stretches and mobility exercises can help to prevent the unfortunate tweaking of a muscle.
Gardening Self Help Tip #2
Take regular breaks – Don’t work for more than one hour at a time. This is particularly important if you’re not used to gardening or have a lot of heavy work or bending to do.
Gardening Self Help Tip #3
Try to keep good posture – Don’t hunch over your work. It’s worth sitting, kneeling on a firm rubber mat rather than spending all day bent over. Your ache and pain free back will thank you for it.
Gardening Self Help Tip #4
Bend your knees – Keep your back straight and bend your knees when lifting heavy pots etc. Just remember the basics: Back straight, Knees bent Tummy tight – it works.
Gardening Self Help Tip #5
Listen to your body – If you start aching in your back or any other part of your body then stop, have a good stretch and a glass of water.
Look after your back as well as the garden this summer.
Take a break when you need to and relax. After all the gardening will still be there waiting for you next weekend.
These gardening self help tips have been provided by your local award winning chiropractic team at Lushington Chiropractic. Our clinic in Eastbourne has already helped thousands of local people by diagnosing, treating and helping to prevent back ache. To find out more about our treatments for back ache please call 01323 722499 or visit www.chirocare.co.uk.
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