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Let us help you get BACK into the Garden …

At last spring has sprung and for the gardeners among us, Easter may be a perfect time to start putting our gardens back in order. Gardening involves prolonged periods hunched over in awkward positions, digging, lifting and bending, and however agile we feel, after our long winter it is easy to strain your back. Back pain from gardening is one of the most common complaints our chiropractors treat in Spring so here are a few tips to help prevent this happening for you.

Ease into it Slowly! – Consider gardening as an exercise, warm up before starting to garden by gently stretching your muscles. Having not done this for several months, don’t suddenly spend a whole day in the garden. By warming up before strenuous bending or exertion you can help loosen the muscles. Even taking a walk for 10-15 minutes will help.

Keep Warm! - Wear light, warm clothes and make sure your lower back is covered at all times.

Lighten the Load – Get smaller bags of compost to avoid lifting heavy objects. If you must lift something, remember to bend your knees and keep your back straight. Use a wheelbarrow where possible to move objects and if someone is at hand, ask for help.

Don’t Twist at the Waist – backs are injured easily when they are rotated/twisted, especially when they are lifting a weight. Avoid repetitive work by altering your position regularly. Spend 20 - 30 minutes minutes or so on each job, varying the work the back has to do and especially avoid bending for long periods. Kneel on one knee – the leg that isn’t kneeling helps support the back.
 
Take Regular Breaks – Stop every 20-30 minutes; walk around for 5 minutes - have a drink.

Get it Checked – if you already suffer with a back problem, get it checked by a Chiropractor or other health care professional before starting a new year of gardening. Over-using a back that is already a problem can more easily lead to injury.
 
Be Careful and Enjoy it! – for most of us gardening is a pleasure.  Don’t let an injury ruin it for you – look after your back!
  
Back problems affect people of all ages and can make gardening a painful experience. The satisfaction from a good days' gardening, whatever time of year is insurmountable - let the flowers in your vase be from your garden and not from someone wishing your back pain will be better soon!

Jeremy English
Chiropractor & Alexander Technique Teacher