Lower Back Pain – Looking after your back
With spring approaching and the garden season just beginning we are going to explore some of the measures that you can take in the garden and around the home to avoid and reduce the risk of back injury.
Rather than rush outside and start attacking those jobs at the first hint of good weather, it’s good to have a plan; inevitably there will be bending, lifting, pulling, carrying and stretching. Warm up before starting to garden by gently stretching your muscles.
If it’s cold, wait until later in the day when it’s warmer. If you already suffer from lower back pain, it may be a good idea to plan your garden to incorporate raised beds and consider planting ground cover in existing flower beds to reduce the need for weeding. Also, make sure that potting tables are at the correct height to avoid stooping. Avoid repetitive garden work.
Alter your position regularly as you work, take regular breaks and drink plenty of liquid. Don’t lift heavy objects. If you must lift something, remember to bend your knees and keep your back straight. Use a wheelbarrow to move objects where possible. Wear belts that support your back if necessary. And when buying items such as compost, buy in smaller bags to make it easier to carry about. If in doubt, ask a friend to help.
Tools
- Use tools with long handles, such as forks and trowels. Some tools have extensions or telescopic arms which reduce your need to stretch.
- Use pruners and loppers that have a ratchet system. This makes cutting easier and saves putting pressure on the back and shoulders. Keep the blades sharp to avoid extra strain.
- Put secateurs in a holster attached to your belt. This saves having to constantly bend down to pick them up.
- Use hoses on reels or an automated irrigation system in your garden. Don’t use heavy watering cans. If you do have one, only fill it halfway.
- Lawnmowers – use one with suitable length handles and preferably with an electric start motor. Keep yourself in an upright position when mowing and avoid swaying from side to side.
- Push mowers – take time to undertake pre season maintenance on push mowers to make life easier.
Digging, Weeding & Planting
- Stand straight and be aware of the direction your hovel is facing. Ideally, it should be parallel to your hip bones (pelvis) in the front.
- As much as possible, lean your weight rather than muscle with your arms.
- Move your whole body when shovelling the soil off the spade. It may seem easier to simply twist your body, but this is not easier on your spine. Move your whole body.
- Use a proper kneeling pad, one with handles either side, which will make it easier when coming back in to a standing position.
- Try not to overreach when planting or weeding flower beds.
- Plant slow growing shrubs in beds or plant flowers, shrubs or vegetables in containers.
How to Lift and Move Heavy Pots
If executed properly (as shown), lifting and moving things in the garden can be great exercise, help strengthen core muscles and prevent back injuries.
- Get as close to the pot as possible, positioning yourself so you can comfortably bend your knees and let your legs do most of the lifting.
- Before you lift or push, pull your navel into your spine, bracing your tummy muscles. This gives you more power and takes pressure off your back. Keeping elbows close to your body also helps to activate the core muscles and is much easier on your body.
- To lift, bend your knees, push through your heels and keep your tummy tensed.
Lifestyle
Taking regular exercise is one of the best ways of reducing back pain; walking and swimming (take advice on a suitable stroke) are both good ways of keeping your back healthy, as are group activities such as Pilates and Yoga. Good posture, as mentioned previously, is also important. For more advice on how to manage and prevent low back pain, please get in touch. Follow the link below to meet our team and see the different ways that The Courtyard Clinic can help you.
Some useful Stretching Exercises
Lower Back Rotation
Gluteal Stretch
Mid-Back Stretch
Position yourself on all fours. Arch your middle back towards the ceiling.
