Tag Archives: gardening

Springing into action: tips to help prevent back pain when gardening

Spring at bathpool chiropractic and  Perrin clinicSpring may finally be upon us and that means that many of us will be out in the garden.

As a nation, we love our gardens and spend a considerable amount of time and money on them. We can often rush to get the jobs in the garden done and can injure ourselves in the process. In order to help avoid these injuries, here are some helpful tips from our team of Chiropractors at Archibald Clinics.

 Clothes

  • Don’t wear clothes that are too tight or that will restrict your movement.

 Warm Up

  • Don’t go straight into heavy garden work; start off with lighter jobs as this will lessen the chance of muscle strain and act as a ‘warm up’..

 Using a ladder

  • When using a ladder or steps, make sure you are always facing it and keep your shoulders, hips and knees pointing in the same direction.
  • Rather than leaning and stretching, move the ladder regularly to a new position.
  • Any kind of ladder must be firmly and safely planted in position, and, if possible, have someone else around to keep an eye on things.

 Clever Pruning

  • Get as close as possible to the plants you are pruning in order to avoid over stretching to reach the area you are working on.
  • Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.
  • Look out for ergonomically designed tools that are kinder on the joints.

 Take a break

  • Don’t spend longer than 20-30 minutes on any one thing and make sure you take regular breaks.

 Paving

  • If laying a patio, keep the slab close to your body and bend your knees. It can sometimes be better to bend one knee rather than two, as your supporting leg gives you a position of strength.
  • If handling long, heavy items, such as railway sleepers, always lift them with another person. Never attempt to lift them by yourself.

 Other helpful tips

  • If you are planning a trip to the DIY store to buy heavy items, such as cement and gravel, try to buy smaller bags rather than one big bag as they are easier and safer to carry.
  • If you do buy heavy items, use a trolley and, if you are on your own, ask a member of staff to help you.
  • If you do buy large bags of things like sand, cement or gravel, decant the contents into smaller bags or a wheelbarrow straight from the back of the car.
  • Don’t lift with you arms straight out, keep your elbows bent and by your side in order to minimise the stress on your back.
  • If having items delivered, ask for them to be unloaded as close to where you need them as possible. This will save the effort of having to move them again.
  • It may be worth investing in a specialist garden trolley to move heavy materials around, especially if you have lots of patio pots to move as well.
  • Look out for kneeling pads that incorporate into a stool as these provide a versatile aid to weeding at ground level.
  • Lumbar support belts can be helps with tasks such as gardening. Ask at the clinic for a trial, we always have plenty in stock, along with many other items.

This short video may also help to keep your back in shape:

Tips to help prevent back pain when gardening

 Don’t forget a chiropractic appointment at Archibald Clinics in Bristol and Taunton can help diagnose and treat you back or joint pain. Phone us for an appointment on Bristol 0117 9298384 or Taunton 01823 412489.

 

 

From the Team at Archibald Chiropractic Clinics
"Treating the cause, not the symptoms"
Dowry Chiropractic Clinic Established in 1987 – Experienced Bristol Chiropractors
Bathpool Chiropractic Clinic Established 1960s – Experienced Taunton Chiropractors