| As springtime approaches, weather warms up | | | | Further Tips for Pain Free Gardeningo Plan your |
| and leaves turn green, many people will spend | | | | time carefully, set yourself a target and do not |
| more time outside planting bulbs, mowing the lawn | | | | do any more.o Try to vary your tasks; most |
| and pulling weeds. Gardening can provide a great | | | | post-gardening back pain is caused by repetitive |
| workout, but with all the bending, twisting, | | | | work. For example, plan three activities, and |
| reaching and pulling, your body may not be ready | | | | alternate between them. Ideally, you should not |
| for exercise of the garden variety. | | | | work for more than half an hour at a time before |
| The back, upper legs, shoulders, and wrists are all | | | | taking a break.o Use long-handled, lightweight tools |
| the major muscle groups affected when using | | | | wherever possible. When digging, keep your back |
| your green thumb. By performing these simple | | | | straight when lifting the soil - never twist from |
| stretches before undertaking any garden task will | | | | side to side.o Plant from a kneeling position, rather |
| help prevent injuries, pain and stiffness. | | | | than bending or squatting with a bent back.o Lift |
| Garden Fitness Stretcheso Before stretching, | | | | carefully; let your legs do the work. If the object |
| there are a few tips to keep in mind. Breathe in | | | | is heavy, get help. It is best, when lifting from the |
| and out slowly throughout each stretching | | | | ground, to drop onto one knee, gather the item |
| exercise until the muscle is stretched to its | | | | towards you, then lift using your legs. Squatting |
| furthest point. At that point, hold your breath in. | | | | down to lift is fine as long as you only go into a |
| When you relax, breathe out. Stretch gently and | | | | half squat - too far can put excessive strain on |
| smoothly. Do not bounce or jerk your body in | | | | your knees and low back.o Take care when |
| any way and stretch as far as you can | | | | carrying watering cans. It may be easier for you |
| comfortably. You should not feel pain.o Stand up | | | | to fill a dustbin with water, right next to your |
| and prop your heel on a back door step or stool | | | | flower or vegetable garden, rather than walk |
| with your knee slightly bent. Bend forward until | | | | backwards and forwards with a heavy container.o |
| you feel a slight pull at the back of the thigh, | | | | Buying in bulk is a lot cheaper. However, you may |
| called the hamstring. You may need to stabilize | | | | find that an 80 litre bag of peat is very heavy; it |
| yourself by holding onto a garage door handle or | | | | is easy to damage your back when lifting a bag |
| sturdy tree branch. Hold the position for 20 | | | | of this size from the boot of your car. If you |
| seconds, then relax. Do it once more, then repeat | | | | cannot get someone to help you with this, you |
| with the other leg.o Stand up and put your right | | | | may prefer to buy smaller bags. Alternatively, |
| hand against a wall or other stable surface. Bend | | | | once home, open the bag inside the boot and |
| your left knee and grab your ankle with your left | | | | transfer its contents to smaller containers.o Finally, |
| hand. Pull your heel toward your buttocks to | | | | be aware of your posture while gardening and |
| stretch the quadriceps muscle at the front of | | | | alternate your stance and movements as often |
| your thigh. Hold that position for 20 seconds, relax | | | | as possible to keep the muscles and body |
| and do it again. Repeat with the other leg.o | | | | balanced.o If you do start to feel any pain, stop. |
| Weave your fingers together above your head | | | | Pain is a sign that there is something wrong. Try |
| with your palms up. Lean to one side for 10 | | | | taking a warm bath, which may ease the aches. |
| seconds to stretch the side of your upper body, | | | | You could also try using an ice pack on the painful |
| then reverse. Repeat two or three times.o "Hug | | | | area, but take care not to freeze the skin. |
| your best friend": Wrap your arms around | | | | If you still feel discomfort or pain contact your |
| yourself after letting your breath out and rotate | | | | local chiropractor. The goal of a chiropractor is to |
| to one side, as far as you can go. Hold it for 10 | | | | treat the spine and help stimulate your body's |
| seconds. Then reverse. Repeat two or three | | | | natural healing process, therefore allowing you to |
| times. | | | | return to your garden. |