Back aches and strained muscles are the bane of gardeners. Changing our routines and using different sets of muscles – without a warm up or a stretch – naturally make us feel the effects afterwards. We can take a few simple precautions to make sure a gentle afternoon’s gardening doesn’t lay us up in pain for a week. After all, muscles which are in the habit of doing completely different actions every day need to be primed for the stresses of gardening.
Typically, gardeners’ back aches are caused by unusual movements like prolonged stretching and repetitive load-bearing actions, such as digging. These can cause a sudden overuse of the ligaments and joints in the spine. Staying in one position whilst bending over and weeding for hours or stretching a bit too far to prune that distant shoot will place considerable stress on necks, shoulders, backs and knees.
The result is inflammation and tenderness in the ligaments and joints. The muscles then attempt to protect the sensitised area by going into spasm – and we are left with that typical ache, dull pain and restricted movement for days afterwards.
Best Tips To Avoid Gardener’s Back Ache
Gardening can be quite a work out. Every year we tend to fall into the trap of underestimating its after-effects so it’s a good idea to treat it as an unusual form of exercise – something you’re not used to. Here are some tips from our experts here at Sundial to help you navigate the gardening season:
- A gentle stretch for a few minutes before and after gardening will help, but don’t bend down to touch your toes – this can cause damage. You’ll find some advice on stretching
- Wear light, but warm clothes & make sure your lower back is always covered
- Kneel on one leg rather than bending your back repeatedly
- Use long handled tools to prune tall plants
- Use only a small spade/fork for digging and keep your back gently hollowed
- Do not always work to one side only, vary your position
- Don’t do the same work for long periods, vary your tasks
- Keep your back straight when carrying
- Finish off with a warm soak in a bath or shower
- It might be tempting to relax in a comfortable chair, but it’s a good idea to make sure you stand up and take a stroll through the house for a couple of minutes.
And, of course, book in for a check up with us here at Sundial. We’re always happy to see you!