Spring Back into the Garden!

As an Osteopath, I always know that there will be some desperate phone calls after a weekend of good weather, when all you keen gardeners have been taking advantage of the sunshine. However, don’t forget that you have been more sedentary over the winter, losing some of your ‘garden’ fitness! So here’s some advice on how you might avoid straining your back in the garden.

Don’t let a bad back stop you!

You may have to make some changes to your garden and the way in which you approach gardening but remember gardening is a good form of exercise so don’t let a bad back totally stop you. If you are prone to back pain, try to reduce the amount of bending and reaching you do. Keep your flowerbeds narrow and use ground cover plants to try and keep the beds weed-free. If you can, convert the flowerbeds to raised garden beds or pots so you can sit to weed, if that is easier.

Gardening tips to avoid back pain

• Footwear/clothing – Wear shoes that are supportive and comfortable and clothes that are flexible enough to allow you to move freely as well as keeping you warm.
• Warm up – Muscles work better when they are warm and are far less prone to injury. Walking round the garden a few times and doing some light exercises such as knees-to-chest or shoulder rolls before you start is a good idea. Modern athletes know how important this is and the same goes for gardeners! You could try rehearsing the movements you are planning to do, before you do it. For example, if you are going to dig some earth over, use the spade but first without loading it with earth. This way you warm up the muscles you are going to use.
• Maintain a good posture – Try not to use your back muscles and make use of your stronger thigh and buttock muscles, whenever possible, by bending your knees and keeping your back straight. Try kneeling down on a cushioned kneeler or use knee pads when weeding.
• Divide tasks –  It’s never a good idea to stay in one position for too long, so change what you are doing. Take regular breaks (every 20-30 minutes) to walk around and stretch before returning to the task – if you have been bending then it’s always a good idea to balance out by doing the opposite movement, i.e. do some arching stretches to your low back. For this same reason, it’s also advisable to alternate your garden tasks to involve different movements, say weeding with pruning rather than spending your entire time in one position.
• Use the right tools – Try to reduce the bending and reaching by using light, long-handled tools.
• Lift safely – bend your knees, keep your back straight and keep the item close to your body. If the item is too heavy, use a garden trolley or cart.
• Avoid twisting – move your feet with your body rather than twisting your spine. Twisting injuries are common, not only in the spine but also other joints such as knees.

If you do experience back pain whilst gardening, it is your body telling you to stop. Don’t just sit down, as your back may seize up. Try going for a short walk to keep the muscles and joints moving. Or do some stretches as you would after any other workout. A hot shower may also prove helpful.

If in doubt, please see this back pain article.