5 Top Tips for Gardeners to avoid Back Problems
Top 5 Tips to Help Prevent you getting Back Problems in the Garden this Spring ...
Now the gardening season is well under way, especially with last weekend's warmer weather, here at Skelian Chiropractic Clinic we have seen a sudden increase in gardening related back problems. Here are our top 5 tips to keep your back pain at bay during the spring and summer.
1. Apply the 20 Minute Rule
Instead of performing one task for hours on end, we suggest you apply the "20 Minute Rule". Whether you're cutting the grass, weeding or pruning, change what you are doing every 20 minutes so you don't overload any one part of your body. You get same amount done!
2. Take a Knee ...
Avoid putting strain on your lower back by bending at your waist and lower spine, but instead use an old cushion or knee pad and move to the height of what you are working on. Bending fully from the lower back can place up to 4 times the load through your discs (the pads between the vertebrae).
3. Pace Yourself
We can all be guilty of getting carried away a bit when we see a bit of sunshine. The trick is not to do everything in one day. 10 hours of non-stop gardening is just too much if, like us, you have gone 6 months without touching the garden shears! Remember to prioritise and do things in smaller chunks ... there will be more sunshine coming (we hope)!
4. Call in Some Assistance!
Getting family, friends or children involved is the way forward. The flexibility of younger bodies often allows them to get into places your back might not be able to! Why not use it as a bit of family time and try to make it some valuable "phone or tablet free" time. Being outdoors is great for releasing endorphins - the feel good hormones.
5. Deal with the Ache before it's Too Late!
If you start to get back ache, or a slight twinge, then listen to your body and take a break from the garden for the rest of that day. Try not to carry on regardless and find you end up with a back problem. If it’s too late, then we are always on hand at Skelian Chiropractic Clinic to check you over and help to get you back on track.