Gardening this Easter? Checkout my Top Tips to prevent Back Pain!

Easter is one of my favourite times. This year we are together as a family making memories in the French Alps. I hope that wherever you are and whatever you are doing you have a wonderful long weekend this Easter. But as always I want you to take care of yourselves.

Keen Gardeners BEWARE!?

Every year in physiotherapy departments across the land we are treating the gardeners who ‘go mad’ in the garden as the better weather is returning. Spring cleaning and getting stuck into a weekend of DIY can also be responsible for back ache, neck and shoulder pain, and overuse type injuries.?

My?ABC to Prevent Pain?

A. A regular programme of exercise conditions the body to be able to withstand the stresses and strains of our everyday lives.?

B. I love Pilates (with a trained professional like me!) to improve core strength which can ease back pain. You can add Yoga to improve flexibility and activities such as walking, cycling or swimming keep your heart healthy.?

C. If you find yourself in Pain seeing a Physiotherapist in the early stages of a problem is a great starting point. Waiting 6 weeks taking painkillers prescribed by a GP might do the trick but what if it doesn’t? A 6-week-old injury is more difficult for us to fix!

Please feel free to Chat with me, your Personal Physiotherapist, if you have any problems.?

My Top Tips to Take care of your back while gardening:

1. Warm up: Before starting your gardening work, it's important to warm up your muscles. Stretching can help loosen up your muscles and prevent injury.

2. Use proper tools: Make sure you are using tools that are appropriate for your height and strength. Using tools that are too heavy or too long can put unnecessary strain on your back.

3. Use good posture: When gardening, make sure to stand up straight with your shoulders back and your knees slightly bent. Avoid hunching over or leaning to one side for extended periods of time.

4. Take breaks: Gardening can be hard work, so it's important to take breaks and give your back a rest. Stand up and stretch every 20-30 minutes to avoid muscle strain.

5. Use a cushion or pad: If you are kneeling or sitting for long periods of time, use a cushion or pad to help support your back and prevent strain.

6. Lift properly: When lifting heavy objects, always bend at the knees and use your legs to lift, not your back. Keep the object close to your body and avoid twisting while lifting.

7. Stay hydrated: Drink plenty of water while gardening to keep your muscles hydrated and prevent cramping.

8. Avoid prolonged sitting immediately after repetitive bending, try lying on your front with a warm pack for 20 minutes.?

Remember, taking care of your back while gardening is important to prevent injury and keep you healthy so you can enjoy your hobbies for years to come.?

Back Pain? Pilates makes it better!

Checkout my recent article to discover how Pilates can help Back Pain if you find yourself experiencing back pain at any point.

Got questions? I have answers! Just email me [email protected].

Smiles

Phillipa