As the days are getting longer and the weather is improving, people are starting to spend more time in their gardens trying to get them tidy so that they can enjoy more time outside.
Gardening is a wonderful hobby that can help you relax, reduce stress, and connect with nature. However, it can also be a physically demanding activity that can cause back pain, especially if your body is not used to doing regular physical activity.
In this blog post, we will discuss some tips for gardening to try and avoid back pain.
1.) Warm-up and stretch before gardening: Like any physical activity, it's important to warm up and stretch before you start gardening. This can help prepare your muscles for the activity and reduce the risk of injury. Take a few minutes to stretch your back, legs, and arms before you start digging, planting, or weeding.
2.) Use ergonomic tools: Using ergonomic tools can help reduce the strain on your back and other joints. Look for tools that are designed to be comfortable to hold and use, with padded handles and adjustable lengths. This can help reduce the amount of bending and twisting you need to do while gardening.
3.) Take breaks: It's important to take regular breaks while gardening, especially if you have a history of back pain. Take a break every 20-30 minutes to stretch, walk around, and rest your back. This can help prevent muscle fatigue and reduce the risk of injury.
4.) Use proper lifting techniques: If you need to lift heavy bags of soil or plants, it's important to use proper lifting techniques to avoid back pain. Bend your knees and lift with your legs, rather than your back. Hold the load close to your body and avoid twisting your spine while lifting.
5.) Use raised beds: If you have chronic back pain or mobility issues, consider using raised beds for gardening. Raised beds can be built at a comfortable height, reducing the need to bend or kneel while gardening. This can be a great option for older adults or anyone with limited mobility.
6.) Consider low-maintenance plants: If you're looking to reduce the amount of physical work involved in gardening, consider planting low-maintenance plants that require less weeding and pruning. This can help reduce the amount of bending and twisting you need to do while gardening.
Hopefully these tips will help reduce your risk of injury and help you enjoy your gardening. If you do unfortunately get injured, call us on 01923 283845 and one of our expert physiotherapists will be able to get you out of pain and back in the garden ASAP!