Lifting well Archives - West Lakes Physio

Spring has sprung and many of us head out into the garden. Gardening is a great form of exercise but unfortunately, it is a common cause of back pain. To enjoy pain-free gardening, consider the tips below from West Lakes Physio.

1. Stretching backward after you have been bending forward and stretching out your legs after squatting and kneeling, should help keep you moving during your gardening session. Stretch slowly until you feel a gentle pull and hold each stretch for 10 – 15 seconds. Repeat 2 times.
2. Work between waist and shoulder height as much as you can to protect your back. Use a table to re-pot plants whenever possible. When working at ground level for weeding and planting out, kneel on the ground rather than bend from your waist.
3. A “kneeler” is very useful if you have trouble getting back up or if you have sore knees.

4. Vary your activities so you are not in one position for more than 30 minutes.

5. If you move a pot regularly, put it on wheels. A sack trolley is useful to move pots a long way. Rolling the pot instead of dragging it, is better for your back. Use a wheelbarrow to transport heavy objects. Don’t overfill and keep the weight over the wheel.

6. Planting your pot plants in garden beds means no need for re-potting and less hand watering.

7. Lifting Heavy Items

Remember the rules for lifting. Make sure the area you need to carry things over is clear of obstacles. Get some help if the object is heavy. You need to coordinate the lifting effort so that you both lift the object together (i.e. Count out loud “1…2…3…lift”).

Start with feet shoulder distance apart. Bend at the knees and hips with your bottom stuck out. Grip the object firmly and keep the load close to your body.

Brace your stomach muscles to protect your spine and keep your back as straight as possible throughout the lift.

Walk slowly and avoid twisting when lowering the object.

8. When sweeping, push the broom and work in front of you. A smaller broom may be easier to manage if you have back problems, or use a light blower vac.

9. Using a garden hose for hand watering is much kinder on the back than buckets and water cans.

10.When using buckets for fertilising, try using two buckets half filled with water and carry one in each hand to balance your load.

If it hurts—STOP. Listen to your body. Pain is often felt before major damage is caused when you are digging and bending forward. This is a warning that you need to change position. If the pain doesn’t subside with this, then it is time to stop for the day. If pain persists, consult your doctor or physiotherapist.

We hope these tips are useful so you can enjoy pain-free gardening this spring.