Shrewsbury based Jon Sharp says that at this time of year, chiropractors see a steady influx of patients with back strain caused by over-zealous gardening. Read Jon's handy advice below....
At Shrewsbury Chiropractic we have certainly seen a fair few gardening injuries in the past few weeks. The arrival of spring brings out the gardener in many of us, regardless of how physically active we have been during the winter.
As a result, we see an increase in gardening-related spinal injury and pain. With this in mind, I thought I could give you some advice on how to reduce these risks.
Don’t wear clothes that could restrict your movement. Also, when if there is a chill in the air, wear warm clothing and keep your shirt tucked in to prevent the cold stiffening up the back muscles.
2. Start with the lighter jobs first
Perhaps a bit of tidying up before you go for that elusive tree root or laying that patio. This will reduce the risk of a muscle strain.
Position the spade’s blade so that it is level. Ideally, it should be parallel to your hips (pelvis) in the front, assuming your hip bones are level. Try and relax while you dig and avoid pressurised over-exertion which increases tension. Take small ‘spadefuls’ or use a small spade. Take regular breaks and continue to do some stretching.
Use a kneeling pad with side handles to enable you to get up using your legs/knees. Don’t over-reach into your flower beds - use a long-handled, lightweight hoe instead. If kneeling, take regular breaks, get up carefully and - yes - keep stretching!
If you are pruning, get as close as you can to the branch. Don’t over-reach. Invest in some long-handled secateurs for the plants that are beyond normal reach.
6. Vary your activity
Spend no more than 20-30 minutes on any one garden activity and take regular breaks. Several different activities are better than slogging all day at one thing. If you dig all day non-stop you might pay for it.
7. The dreaded patio
If you are laying a patio, keep the slab close to your body and bend those knees. Some of these intensive jobs, like lifting railway sleepers will require two people.
8. Using ladders
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 over-leaning, move the ladder or steps regularly to keep up with where you are. Any kind of ladder must be firmly and safely planted in position and, ideally, have someone else there to keep an eye on you.
9. Off to the DIY centre we go!
If you are buying heavy items such as cement or gravel, buy smaller bags rather than one big bag. They are easier and safer to carry. If you do buy heavy items, use a trolley and, if on your own, ask a store assistant to help you.
If buying things like compost, sand or gravel in bulkier amounts, shovel the contents of the large bags straight into smaller containers or wheelbarrow from the back of the car. Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.
If you're having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.
10. Regular stretching
Stretching and taking proper advice can prevent the risk of these injuries. BUT if you do hurt yourself, stop doing the activity that’s causing pain! If the pain persists, seek the advice of your chiropractor, who may recommend heat or ice therapy and discuss with you whether you require chiropractic treatment.
For further information on back care, Jon Sharp can be reached on 01743 231600.
Member since: 10th July 2012
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