Back to Gardening – Tips for a healthy back

At last! It’s time to sort the garden out before the long hot summer. (I’m always an optimist!). It’s easy to overdo it. You really don’t need to dig up the whole garden in the one weekend, even if the seedlings are taking over the kitchen.

Even if you are not a gardener almost all of us at some stage experience back pain. So what can you do to take care of your back and avoid or minimise a back problem? Here’s some tips:-

• Pace yourself when work is heavy e.g. gardening. If it’s heavy, can you really lift it on your own? When you do lift let your legs take the strain and tighten your stomach muscles as you lift. Keep the load close to you and avoid twisting or leaning sideways.
• Adjust the car seat to fit you and on along journey take breaks and stretch.
• Look after your posture, when at a desk try to alter your position regularly and avoid slouching (remember mum’s are always right), a cushion or rolled towel to support the lower back might help.
• If your bed is old and uncomfortable consider a new one.
• Watch your children’s posture – don’t let them carry bags on one shoulder. A backpack distributes the weight more evenly.
• Keep moving and stretching throughout the day. Taking regular exercise really is good for mind and body! Excess weight also puts a strain on the back.

If you do overdo it, put an icepack (wrapped in a tea towel) on the sore bit for 10-15 minutes, then let the area warm up and repeat a couple more times. Keep moving if you can. Give me a call for more advice.