Gardening - how to avoid back injuries

FitFor Clinical Director (& occasional gardener) Libby Sharp gives you the five most important tips to avoid injuring your back while gardening.

Spring is in the air…

This is the time of year when people are most interested in making their gardens look beautiful although gardening is a year round pursuit for many. The first attempt at gardening can be the first exercise after a substantial period of inactivity and this will greatly increase the incidence of injury.  This can be further exacerbated by the amount of time people can spend gardening on any day. Gardening involves plenty of gripping, lifting, kneeling, stretching and reaching. The back is the most vulnerable followed by the knee, the wrist and elbow. The neck and shoulder can also be injured.

Tip 1- Maintain good leg strength and flexibility

With inactivity, leg strength & flexibility are gradually lost. If you are weak or immobile in one area the strain during activity will transfer to the next location i.e. if you are weak or inflexible in the leg muscles you will automatically load your back more. Simple, regular exercises can restore range of motion and strength quickly.

Tip 2 – Good strong back & stomach muscles

Whether your legs are weak or not, your back still needs to be strong and stable to carry a load and if you are bending and twisting whilst gardening, your back will take a greater strain. The balance between the abdominal core strength muscles and the muscles of the back is essential to maintain a healthy back.

 Tip 3 – Good hand and grip strength

Gripping bags of compost or waste and cutting and pulling plants needs good grip strength and stability. Before you get into the garden use a squash ball or hand exerciser to strengthen your grip strength.

Tip 4 – Use knee pads or kneel on a cushion or pillow

Gardening involves plenty of kneeling. Without cushioned support, the structures of the knee will become inflamed and sore. An old towel or pillow will help to support your knees.

Tip 5 – Wear a back support if you’re lifting or have a big belly

A little extra support around the back and stomach will help protect your back and prevent injury. Available online or at larger pharmacies this little device could save you a great deal of pain and frustration.

And if all else fails: pay a gardener…

If you’re in pain, dont suffer!