For many people, gardening is an enjoyable hobby that allows them to escape the hustle and bustle of daily life and get back to nature in the great outdoors.
But without proper care and advice, gardening can take its toll on your back and cause you pain and discomfort.
Gardening is one of the most common causes of back pain in the UK, as people carelessly bend, twist and stretch their backs without realising.
For detailed advice on avoiding injury when gardening download our information leaflet on the right. But key general tips are:
- Take a moment to warm up
- Digging - take a wide stance and let your leg muscles do the work. If necessary, lever the spade using your foot if the soil is dense and heavy.
- Moving tubs - roll them onto their outer rims to avoid lifting
If carrying can't be avoided, the following tips should help:
- Ensure you're wearing loose, casual clothing and sensible shoes
- Lift close to the body and pick up and set down using the powerful leg muscles. Pull your tummy in and breath out on lifting
- Keep your back straight.
- Plan movements of compost bags/soil/chippings using wheels wherever possible
- Wheelbarrows - these are hard to use safely so don't overload
When bending:
- Avoid stooping
- Squat if you can, or bend your knees as far as possible with one foot in front of the other but keeping your back straight.
- Otherwise go down on one knee
- If you are tired, STOP for a break and a reverse stretch instead of pressing on