Wednesday 25 April 2012


Planting a few thoughts...



Welcome sunny weather, gardening and...back pain!



Sound familiar? It's the wonderful combination of the relief of being outside and full of the joys of spring, and the contrast of a body that hasn't done this kind of activity for months on end, perhaps is more used to sitting at a desk, in a car, or on a sofa ... and is complaining!
 
But it need not be this way. Just a few simple precautions can reduce the likelihood of our Derbyshire clay soil getting the better of us and help us feel confident in gardening throughout the summer without repercussion.

First of all-see it as the exercise that it is- and warm up. That doesn't necessarily mean jogging down the street and stretching (though it may help) but simply avoid the harsh transition between relaxing Sunday morning papers and digging trenches!

For instance, start with the lighter tasks which don't involve prolonged bending or heavy lifting and progress to the heavier tasks. Even then, avoid hours flexed in one position weeding or planting and intersperse it with carrying around tools and clearing rubbish, as wells regular tea breaks- after all, it is supposed to be a leisurely activity isn't it?

Regularly straighten, stretch and walk around and try to avoid positions with one leg forwards whilst stooping, as this often strains the sacro-iliac joint giving rise to low back pain. If you have to do this, then make sure you put the opposite foot forwards for a while: you are using opposite muscles, giving one half of your body a well-earned break and creating more muscular balance in your body. This in turn helps prevent strain on joints and it is often the small simple actions which avoid injuries.

Plan when to finish and stick to it! That way you can wind down rather than doing heavy tasks when you are tired, which is increasing your chance of injury. Stretching afterwards will promote a good blood flow, rejeuvanating tired muscles and reducing lactic acid build-up and subsequent aches.

So a few simple steps can make a real difference. In contrast, someone who says they only bent to put on their socks, but is now in agony, often has done the damage previously - for example, the preceding day...gardening!