If you have back pain which ‘flares up’ with certain activities like hoovering, gardening or driving for long periods then you are not alone.

This week a number of our clients have been emailing with questions about how to garden back pain free.

Raking the leaves, clearing up the garden for the winter and finishing off jobs are pretty physical jobs and they ask a lot of your body.

So, in this weeks blog I am going to share with you 6 ways to put a stop to back pain getting in the way of you gardening…

1. Plan

Take 10 minutes at the start of the day and detail exactly what needs to be done, then break it down into different jobs. Be sure to consider you as an individual and your physical abilities.

2. Take breaks

Once you have planned how each job will be done be sure to factor in regular breaks (every 20 minutes if the work is physical!). This allows your body to recover and means you work more effectively. Its easy to get lost in your work and before you know it you’ve been working for hours on end and your body will suffer.

3. Think about load

Think realistically about any heavy lifting you are doing. Delegate heavy lifting where possible. If this can’t be done, use equipment like wheel barrows, or use a spare pair of hands. If you are on your own be sure to bend through your knees, keep the item that you are lifting very close to your body and be sure to do tip no. 4.

4. Keep the environment clear

Trips over obstacles and slips over wet leaves are more common than you think. Take your time after each job to keep your garden clear of hazards and take your time.

5. Keep the balance

Be sure to change sides when you are doing repetitive tasks such as raking. This keeps your body evenly loaded and reduces the risk of you overloading one side of your body.

6. Use equipment

Any transporting of heavy stuff like bags of wet leaves try to use a wheelbarrow.

7. Stretch

Before starting any work try spending 5 minute doing some gentle stretches to keep you supple and prepare your body for exercise

So, there you have it 7 ways to make sure back pain doesn’t feature in your weekend if you are gardening.

If you would like any more help with your specific back pain then give us a call on 020 3488 2698 or email hello@instantphysio.co.uk and ask for a ‘free back pain discovery visit’.

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