How to stay pain free in the garden

As much as we love to see you, the increase in gardening activity is responsible for a surge in appointments due to back strains and shoulder injuries. Lifting pots and starting the lawn mower are classic injuries along with the overuse of pruning and reaching overhead with hedge trimmers.

Sound familiar? Follow Tracey’s tips on how to garden pain free:

• Plan your attack on the garden by mixing up your tasks, not enduring one more then 30-60 mins, regular breaks by changing your task or resting.  Plus using your legs to lift your body when moving from the ground to standing and especially lifting Pots etc.

• Lift using your CORE muscles; Firstly, plan the lift, thinking about the weight of the item, how far it will need to be moved, lowering or lifting into final position; Plus, if you need assistance?

• Think how to lift. If you watch and listen to a professional weight lifter you will hear them push their breath out as they use the power of their legs to push/lift them and their weights up.  It is this style we need to consider to protect our backs in the garden. 

• Practice first: You can start by sitting on the front of a kitchen chair, legs/feet in line with your hips, take a breath in to fill your lungs this pushes out your lower ribs and drops your pelvic floor to the seat, this is the low point. To stand blow out your breath at the same time lifting your pelvic floor off the seat and engage your bottom, leg and abdominal muscles to support your back and assist you to standing. Good luck practicing your lifting using your CORE muscles at home. You can do these in the garden or getting out the car.

If you feel that you have tweaked something regardless of taking these precautions, it would be a good idea to seek advice to ensure you stay pain free in the garden for the rest of the summer.

By Tracey Jefford

M.Ost of OSteopathy and Dip Sports Massage