Advice for Gardeners

Don't miss out on your garden this summer ... Look after your back!

Most osteopaths know that their telephone is not going to stop ringing on the Monday after the first warm weekend of the year - why? The avid gardener has been a bit too energetic and the inevitable low back pain has reared its ugly head again.

How can you avoid this scenario without allowing your garden to become overgrown?

Lift correctly

• Try not to lift too heavy an object - get help if you can
  
• When you do, lift the object up directly in front of you
  
• Bend your knees
  
• Keep your back straight
  
• Inhale as you crouch down
  
• Exhale as you lift the item up and stand up

For example:

• Mowing the grass .....WALKING
  
• Weeding .................KNEELING
  
• Cutting the hedge ... STANDING

Do not stay in one position for too long. Keep changing the job you are doing so that you are regularly changing your posture.

Work directly in front of you

• Try not to bend forward with your back
  
• Bend your knees and definitely avoid bending your back and twisting or turning
  
• Do not lean, twist and reach just to get that last weed in the corner
  
• Move your body so that you are working close to the area and directly in front of you.

Do a little bit each day

Try not to be tempted to spend 12 hours in a row gardening. Try to do a bit each day. If you are spending a day in the garden make sure that you give yourself plenty of breaks.

Stop if you are in pain

Most importantly, if you feel any pain STOP gardening immediately. Get a bag of frozen peas or a flexible ice pack, cover it with a thick cloth. Put it over the painful area for 5 minutes every 1-2 hours (if this burns do it for less time).

If you decide to have a bath first, ice your back immediately after the bath and then every 1-2 hours.

If the pain persists and you would like some more advice and/or to book an appointment with the osteopath please contact us.

If you have any questions please E-mail us at:-
osteos@tiscali.co.uk