Spring is coming!! – Time to get back in the garden
With the days getting longer and milder spring is definitely well and truly on its way. For many of us this will mean we’ll be venturing back out into the garden and getting stuck into all those chores that have been neglected over the long dark winter months. Unfortunately all this enthusiasm and sudden burst of activity can often have an unfortunate side effect – BACK PAIN!!! After months of sitting in front of the fire and taking it easy spending a whole day or weekend in the garden can leave you doubled over in pain. So how do you ensure that gardening remains a pleasurable hobby and not a backbreaking chore!!
Remember gardening is a form of exercise. Warming up for 5-10 minutes before you start is the best way to prepare the body and lessens the chance of an injury.
Good warm up activities include: Walking on the spot (gradually raising you knees), gradually increasing your speed to a march, circling your arms forwards and backwards, gently circling your pelvis.
Learn to pace yourself and if you have been fairly inactive ensure you ease your way back into things. Taking regular breaks and try to limit the amount of time you spend in one position. Avoid over reaching and ensure you bend at the hip or kneel rather than stooping and bending.
What to do if you over it! Relax – most acute back pain is the result of muscular spasm and will ease if treated correctly. The first step should be to try and relax the muscles. A hot shower is the most effective way of applying heat, rather than a bath, which puts your back into a curved position. Secondly ensure you support your back when sitting. Place a rolled up towel in the small of your back to support the natural curve in your back. Also try to ensure you are in a chair that allows you to maintain the natural curves in your back, your feet should ideally be flat on the ground and your hips at 90°.
Still in pain? Losing sleep or finding it hard to carry out everyday activities without twinges and pain? Booking an appointment to see a remedial massage therapist should have you back on your feet and out in the garden in no time. During your first appointment your therapist will thoroughly assess your back, identify the muscle groups affected and use techniques designed to reduce muscular spasm and improve your range of movement. Many clients find that by addressing the problem early they can stop their back pain in its tracks in just one or two sessions. In addition to addressing the immediate problem your therapist will also be able to provide you with on-going advice on strengthening your back as well as techniques you can use to help prevent re-injury.
