We are strong advocates of gardening at our chiropractic clinic in Stoke on Trent. Many of our patients love gardening as a hobby because it is relaxing, interesting, and a great way to stay fit.
However, gardening can be physically demanding — particularly for people who haven’t been physically active over the winter months. That’s why we often see patients visiting our Stoke chiropractors with back injuries that have been acquired in the garden around this time of year.
The best way to keep your back safe while gardening is to be mindful about the way you are using your body. You can also apply the common sense tips we have listed below.
Keeping Your Back Safe While In The Garden
#1 – Wear the right clothing
Wear comfortable clothing which is appropriately sized. Avoid very tight clothes as they can restrict movement and increase the risk of injury. Avoid loose clothing as they may become tangled in the equipment you are using or cause you to fall.
The best clothing options will offer good protection from the sun and be from a breathable fabric so you don’t overheat while gardening.
#2 – Warm up first
Most people consider gardening to be a low impact activity. However, it can actually place a significant amount of strain on the body, as you may often be bending over, reaching out, and lifting heavy objects.
To prepare your body for these demanding tasks, spend at least 5 minutes stretching. If you are unsure about the stretches you should be performing, our chiropractors can offer advice.
#3 – Start with lighter jobs
It’s usually a good idea to start with easy jobs first, as they only involve a limited range of movements and don’t require a lot of strength. This will give your body time to warm up and become prepared for the more demanding tasks which might lay ahead.
#4 – Get close to objects
It will always be better to stand close to the object you are working with, instead of leaning or bending over. So, if you are pruning a hedge, get close to it instead of up high, bending down, or stretching across. This simple tip will help you avoid working at an unnatural angle and winding up at a chiropractic clinic in Stoke on Trent with a back injury.
#5 – Invest in the right equipment
If you are a keen gardener who spends several hours gardening each week, it is worth spending some money on high-quality equipment to make your job easier. Some of the items which may help include a:
- Garden trolley
- Wheel barrow
- Kneeling pad
- Long handled shears
- Long handled rakes, brooms, and shovels
- Buckets with ergonomic handles for moving items
#6 – Kneel or squat instead of bending
One of the simplest ways to avoid back injuries in the garden is to limit how much time you spend bent over. Instead of bending, get on your hands and knees or crouch. A padded kneeler can be quite useful in the garden as it will protect your knees as you kneel and help you avoid unnecessary bending.
#7 – Use a ladder correctly
Many of the back injuries we see at our chiropractic clinic in Stoke on Trent have been caused by the improper use of ladders. The patient has either fallen off a ladder, or injured their back by using one incorrectly. Adhere to the following guidelines to stay safe on your ladder:
- Place the ladder directly towards the object you are working on
- When on the ladder, keep your knees, legs, and hips in same direction
- Avoid leaning or overreaching by moving the ladder frequently
- Make sure the ladder is firmly positioned
- Work with a partner whenever possible to keep your ladder stable
#8 – Lift objects correctly
Gardening typically involves a lot of heavy lifting. There always seems to be a bag of soil, timber sleeper, stone tile, tool, or bucket of water that needs to be moved. Protect your back by keeping the following tips in mind:
- Plan your route before you lift
Remove objects in the way, eliminate any trip hazards and make sure you have a clear destination in mind. - Stand straight in front of the object
Stand directly in front so you don’t have to twist your torso when picking up the object. - Keep the weight close to your body
The closer you hold the object to your body, the less strain is placed on your lower back. - Bend your knees and let your legs take the weight
Your legs are much strong than the muscles in your abdomen or lower back, so let them do the work. - Keep your back straight
Keeping a straight back reduces the risk of damage to the intervertebral discs, muscles, and ligaments in the back. - Use two people
If the object is heavy, get help. It’s better to enlist a family member or friend instead of rushing into the job, injuring yourself.
#9 – Split items to make your load lighter
One of the great things about working with materials like soil and water is that they are easily divisible. This means you can easily reduce the amount of weight you are carrying with each trip by making lighter loads.
#10 – Have your items unloaded close to your house
If you are having soil, timber, stones, or other materials delivered, have them placed close to the location where they will be used. This can greatly reduce the amount of work required.
#11 – Vary the type of work you are performing
Varying the types of tasks you are performing will help you avoid repetitive strain injuries and will give you a chance to rest your back. Be especially careful about tasks which obviously strain the back, like weeding and carrying heavy objects.
#12 – Take breaks and water
You need water as much as your plants do. Use a timer to remind yourself to take a break and drink some water.
Visiting Our Stoke Chiropractic Clinic
We hope you found this article helpful.
If you are suffering back pain or discomfort or you would like a pre-gardening consultation and examination, our experienced team of chiropractors at City Chiropractic Clinic in Stoke are here to help you.
To book an appointment with one of our team, simply call our clinic on 01782 848 184 or you can book online at our website here.