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!
