Pain-free gardening

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.

West Lakes Physio - Sports & Rehab

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🌸 Happy Easter from all of us at West Lakes Physio! 🐣

Wishing all our patients a safe, happy, and restful long weekend.

Please note our Easter hours: We’ll be closed from 6pm Thursday 17th April and will reopen at 8am on Tuesday 22nd April.

We’re also sending a huge good luck to Mark, who’s taking a well-earned month off to conquer the London Marathon! 🏃‍♂️🌍
Enjoy your longest break in over 20 years – you’ve more than earned it and we’ll be cheering you on every step of the way!

🌸 Happy Easter from all of us at West Lakes Physio! 🐣

Wishing all our patients a safe, happy, and restful long weekend.

Please note our Easter hours: We’ll be closed from 6pm Thursday 17th April and will reopen at 8am on Tuesday 22nd April.

We’re also sending a huge good luck to Mark, who’s taking a well-earned month off to conquer the London Marathon! 🏃‍♂️🌍
Enjoy your longest break in over 20 years – you’ve more than earned it and we’ll be cheering you on every step of the way!
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5 CommentsComment on Facebook

All the best for the London Marathon Mark!

Good luck Mark. Cheers Judith and Brian xx

I hope the whole team enjoys this short break!

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🚶‍♀️🚶‍♂️Walking can prevent lower back pain reoccurrence by more than 40%, according to new research.
👨‍🎓✅The 'WalkBack' Trial looked at 700 people over a 3 year period, watch the video below for more details...
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0 CommentsComment on Facebook

Balance and coordination were key in this month's challenge! Laura demonstrated perfect form picking up the paper on one leg! We also had our first official 'dummy spit'– let's just say, not everyone was thrilled. 🍼👶" ... See MoreSee Less

4 CommentsComment on Facebook

Quiet day at the office 😂

That’s brilliant….

That's hilarious 😂

🌿 Guess Who’s Back? Back Again...
Nicky’s Back – Tell a Friend! 💆‍♀️✨

We’re thrilled to welcome Nicky back to the clinic for Autumn! 🍂
She’s here every Tuesday and Wednesday from 9:30am to 12:50pm, ready to help you feel your best.

💥 Autumn Special:
Mention code AUTUMNOFFER when booking and get $10 OFF your massage!

📅 Offer valid until 31st May 2025
📍 Book in-clinic, over the phone, or online. 8347 2043 or https://westlakesphysio.au1.cliniko.com/bookings#service

👉 Note: For health fund rebates, the $10 will be deducted from the gap payment.
🚫 Not valid with any other offer.

Spots are limited – don’t miss out!
See you in the clinic! 💚

#MassageSpecial #NickyIsBack #AutumnVibes #FeelGoodAgain #HealthAndWellbeing

🌿 Guess Who’s Back? Back Again...
Nicky’s Back – Tell a Friend! 💆‍♀️✨

We’re thrilled to welcome Nicky back to the clinic for Autumn! 🍂
She’s here every Tuesday and Wednesday from 9:30am to 12:50pm, ready to help you feel your best.

💥 Autumn Special:
Mention code AUTUMNOFFER when booking and get $10 OFF your massage!

📅 Offer valid until 31st May 2025
📍 Book in-clinic, over the phone, or online. 8347 2043 or westlakesphysio.au1.cliniko.com/bookings#service

👉 Note: For health fund rebates, the $10 will be deducted from the gap payment.
🚫 Not valid with any other offer.

Spots are limited – don’t miss out!
See you in the clinic! 💚

#MassageSpecial #NickyIsBack #AutumnVibes #FeelGoodAgain #HealthAndWellbeing
... See MoreSee Less

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