Gardening
can be so much more than just your average household chore. For many people,
enjoying the fresh air, conquering weeds and nurturing your plants to their
full potential is a welcome escape from the stresses and complications of
modern life. As a keen gardener, it is vital that you take good care of your
back to ensure that it doesn’t come under strain during the repetitive
movements associated with digging and weeding.
So follow
these top tips to look after your back and keep you comfortable and healthy
both now and in the future.
Warm up
Before
you start doing any physical activity it’s important to take some time to warm
up your muscles slowly and gradually to ensure that they are ready to get
moving. Gardening is no exception, so 10-15 minutes of simple stretches can
help you to ensure that your back and joints are fully primed before you begin
work. Stand up straight with your feet shoulder width apart and your arms and
shoulders relaxed, then lower your right arm towards the ground as far as is
comfortable and hold it for a few seconds. Straighten slowly and do the same to
the left. Next, place your hands on your hips and slowly twist around to the
right without moving your feet. Hold it for a few seconds, return to the centre
and then twist to the left.
Take frequent breaks
Regular
breaks offer you an important opportunity to rest your muscles and joints, as
well as to make sure you remain well hydrated as you work. Take a break at
least once an hour and have a cool glass of water or a cup of tea as you survey
your progress so far and enjoy the satisfaction of your progress.
Make life difficult for weeds
Weeding
often requires prolonged periods of bending over the soil, and the process of digging
and pulling up roots can put a lot of strain on your back. The best way to
avoid this is to prevent the weeds from taking hold in the first place, so try
to plan your garden without large patches of empty soil between plants. Where
there are gaps, spread a layer of mulch across the surface to make it difficult
for unwanted seedlings to creep in.
Use the right tools
We’re all
guilty of taking our backs for granted at times, and many people bend forwards
as they carry out tasks such as weeding, digging and mowing the lawn. However,
with the right tools and a little planning you might be surprised at how many
of these activities can be carried out from an upright stance. Make sure your
spade, fork and hoe have long enough handles that you can use them without
bending, and look out for tools with telescopic handles if you’re concerned
about storage space. Growing your plants in containers or raised flowerbeds
reduces the need for bending, and investing in a good quality kneeling pad can
save you a lot of discomfort.
Never lift alone
If you
need to lift a bag of compost or a heavy container, ask for assistance from
somebody or use a trolley to ensure that you aren’t taking the strain by
yourself. If you’re moving a wheelbarrow, make a conscious effort to bend at
the knees to reach the handles rather than leaning forward and bending at the
hip.
Listen to your body
Forget
the stiff upper lip, pain is your body’s cry for help and it is a signal that
you need to take a break, do some stretches and perhaps abandon the gardening
for the day. If you start to feel any lasting discomfort then it’s important to
seek help and have it treated before you attempt any more strenuous activities.
This post
was written by Nicky Hand, who is a keen amateur gardener that plans to take
good care of her back so that she can pursue her hobby well into retirement!
Regular visits to a chiropractor can help you to keep your back in top
condition, so visit Central Chiropractic& Physiotherapy Clinic for more details.
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