Published: 15 Oct 2024
With spring well and truly under way, for many of us, that means it’s time to get back into the garden. Whether you’re planting, weeding, or mowing, gardening can be incredibly rewarding. However, with all that extra bending, twisting, and lifting, it can also be tough on your lower back. Read on to avoid spring time back trouble.
We are seeing a lot of patients who experience low back pain due to the physical demands of gardening. That’s why we’ve got helpful videos, like this one on how to bend properly. That way you can enjoy your time in the garden without the risk of strain or injury.
Your spine is designed to support your body through all kinds of movements. Repeated bending especially with poor posture – can put a lot of pressure on your lower back. Over time, this can lead to strain and even sprain injuries. These injuries can cause significant pain and discomfort, making it hard to enjoy your gardening.
As spring progresses and we spend more time in the garden, it’s important to remember while enjoyable, it’s still physical work. When you’re not bending correctly, you’re setting yourself up for potential issues with your back.
We want to help you avoid unnecessary strain on your lower back, so we’ve put together a short video showing the best ways to bend safely. In this video, you’ll learn it’s not all about your legs to do most of the work, but rather how to use your hips and back safer.
Here’s some key points that can make a huge difference in how your body feels after a long day of gardening.
This is where your spine is at it’s safest and strongest-see the video above.
You will be stronger and safer “hinging your hips”, keeping your back in the neutral position. This takes pressure off your lower back and engages the stronger muscles in your butt and hips.
Whatever a muscle can do, strong/coordinated muscles can do better. This includes getting yourself into a safe bending position and avoiding spring time back trouble.
Once you can control your back movement, make it stronger and build endurance to do it longer with the modified lumbar extension and the plank.
Plan your lift. Engage your brain before your back. Look at where your load is and where you can position yourself. Can you get front on to where you want to bend or what you want to lift?
Test if you feel stable in the position. Test to see if the load is not too heavy.
And ask for help if you need it!
If you’ll be spending a lot of time bending over, like when pulling weeds or planting, try to alternate between sitting and standing. Give your back a break by changing positions frequently, and take regular rest breaks to avoid fatigue. The use of kneeling pads (like this or this) is a great idea.
Another great tip to avoid fatigue and therefore avoid weakness increasing in your back is to keep hydrated. For quick tips on how to stay hydrated best, click here.
When it comes to ways to wreck your low back, twisting on top of bending and a bit of fatigue would hit the jack pot!
Keep your work in front of you. Think about what you have to do and where it is.
Gardening doesn’t have to be hard on your body! By using the proper bending and lifting techniques, you can protect your back and enjoy your time outside. Our video is designed to be quick and easy to follow, giving you the confidence to garden safely this spring.
You can watch the video here. It’s only a few minutes long, but it could save you from a lot of trouble.
If you find yourself struggling with low back pain, don’t hesitate to reach out. We’re happy to help you get back into the garden pain-free.