Planning on gardening now that Spring is officially here? After a wet winter, there might be a fair bit to do in your garden, so to avoid any aches, pains
or injuries be sure to follow these simple tips:
● Warm up. Just as with any exercise, don’t go in cold. Have a ten minute walk or a bit
of a stretch before heading outside.
● Break it up. Set a timer on your watch or phone for 50 minutes. When it goes off, take
a break, re-hydrate with a cup of tea, bit of a stretch out and you’re good to go again.
Many people with gardening induced back pain that we see in clinic have spent 2-3
hours out in the garden without a break.
● Watch your posture. Gardening of course involves much bending and twisting and
that’s fine but if you can make things easier for yourself then do so. Can you bring
things nearer to you to avoid too much stretching? Kneeling whilst bending forwards for long periods is a no-no! Would a kneeler help those
● Listen to your body. Don’t work through too much discomfort. If you’re getting achy
then it’s time either for a break or to move on to another task in the garden.
● After care. Hard day outside? Heat will help to restore those tired muscles so either a
long soak or a hot water bottle.
But remember, despite these tips, gardening is fantastic exercise; good for strength and
suppleness. A bit of aching after might be just like the ache that you get after an hour in the
gym. If it’s a bit more than that and you need some treatment to iron things out, then you
know where we are!