Back pain, one of the perils of autumn gardening.

Each of the seasons has its own set of jobs for the gardener.  Each can potentially be hazardous for the gardeners back and produce unnecessary back pain.  Some of the tasks for this month include the following:

Top 10 things to do this month

1. Clear up fallen autumn leaves regularly
2. Cut back perennials that have died down
3. Divide herbaceous perennials and rhubarb crowns
4. Move tender plants, including aquatic ones, into the greenhouse
5. Plant out spring cabbages
6. Harvest apples, pears, grapes and nuts
7. Prune climbing roses
8. Order seeds for next year
9. Last chance to mow lawns and trim hedges in mild areas
10. Renovate old lawns or create new grass areas by laying turf

 

Here are some tips to help you have a relaxing, enjoyable, and back pain-free gardening season:

• Warm Up and Stretch: As with any form of exercise, stretching must be done before and after the activity. Take a short brisk walk first to warm up your muscles and get your body in work mode. Stretching should target your back and core, shoulders and arms, and leg muscles.
• Minimize Repetitive Motions: Don’t try to get everything done in one session. Alternating tasks is a good way to break up the repetitive motions.
• Digging: Make sure you keep the shovel in front of you and avoid twisting motions. If you need to get to an area on the side, re-position yourself to keep the shovel in line with your body. The same goes for raking – pull the rake towards your body, not off to the sides.
• Kneel, Don’t Bend: Use a kneeling pad to protect your knees. Make sure you actually use the pad and don’t do the work while bending. When you bend for a prolonged time, the ligaments in your back are overstretched. To avoid this from happening, keep your back straight like a plank. If you have to bend down, hinge at your hips and keep your spine straight.
• Lifting: If you are transporting heavy pots or planters, use a wheelbarrow. When you are lifting to put them in the wheelbarrow, make sure to get the power from your legs instead of your back and never twist while holding heavy objects.
• Rest and Hydration: Make sure you take breaks to stand up straight and stretch about every 15-30 minutes. Bring a water bottle outside with you to stay hydrated, especially on warmer days.
• Prevention: If you find that you are still feeling sore or stiff, it is time to consider Chiropractic care. Often times, it doesn’t matter how much you warm up and stretch; if there is an underlying spinal problem, you will eventually feel the effects of it, which means it has already done some damage to your health. Don’t wait any longer!

If you have back pain and it just won’t go away then call Alpha Clinic, Hemel Hempstead on 01442 248885.