Tips on Gardening

1. If you have a history of low back problems, take extra care when bending and lifting. This is when your back is most vulnerable. Use the correct lifting techniques, even when lifting light objects. Get into good habits.
2. Start off with easy tasks and progress to more difficult ones (like warming up in exercise).
3. Vary your activity every 20 minutes, take out an alarm clock to let you know when it is time to change. This can reduce strain on one group of muscles.
4. Pace yourself, don’t try and do the whole garden in a weekend. Little and often is better, plan things in stages.
5. Digging, pulling out roots, bushes etc. causes the most injuries. Loosen up the ground first, don’t dig when it is very dry, use leverage to assist.
6. Avoid doing repetitive bending tasks.
7. Drink plenty of fluids whilst gardening, especially on a warm day. Dehydration is dangerous and can cause tiredness and muscle weakness, amongst other things.
8. Don’t sit down immediately after gardening, go for a stroll to warm down. A warm bath or hot shower can relax the muscles.
9. Do some stretches after gardening, especially for your low back. This can increase flexibility and energy levels and reduce muscle tension and the likelihood of injury.
10. Think about what you are doing, take care of your back and enjoy your gardening.

It can be pain free and good exercise