As the weather brightens, we look to our gardens as a task to get back on track after the winter months, but also as a source of joy. As a nation, we love our gardens and spend a considerable amount of time and money on them. Equally, as with any activity that we haven’t done for a while, there is a risk that gardeners may injure themselves if not properly prepared. Here are some helpful tips to avoid backache when gardening:
- Preparation:
- Clothes – Don’t wear clothes that are tight or could constrict your movement.
- Warm Up – Gardening is like any other exercise; you need to warm up first. Start off with lighter jobs as this will lessen the chance of muscle strain.
- During gardening:
- Using a ladder – When using a ladder or steps, make sure you are always facing it, keeping your shoulders, hips and knees pointing in the same direction. Rather than leaning or reaching, move the ladder or step regularly to keep up with where you are.
- Clever pruning – Get as close as possible to the things you are pruning and avoid overstretching to reach the area you are dealing with. If possible, invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.
- Take regular breaks -Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.
- Be clever with the paving – If laying a patio, keep the slab close to your body and bend your knees; it is sometimes better to bend one knee rather two, as your supporting leg gives you a position of strength.
- If using railway sleepers, two people will probably be needed.
- A specialist garden trolley might be worth investing in to move patio pots compost of bags of materials.
- After gardening:
- Cool down with a few gentle stretches to ease any muscles that have worked hard during your activity.
- Consider a warm bath potentially with some Epsom salts to also ease any achy muscles.
