With all the stormy weather, there hasn’t been much opportunity to tidy the garden after all the leaves have come down. However, most of the leaves are now down and the lawn will suffer if not cleared.
If you have had problems in the past with low back pain, please take precautions before going out there to do the job. Raking leaves and sweeping paths involves a lot of twisting through your trunk. This can overstretch joints in your low back and pelvis, and if they’ve been injured in the past, these joints may be more vulnerable.
Try to move using your legs, not your back. Brace your abdomen and keep it in one plane rather than twisting when you rake or sweep. If you are going to pick up leaves and your knees are OK then kneel on something soft and scoop the leaves up again without twisting.
If you have a lumbar support, wear it. These are broad elasticated belts with Velcro fastenings, and available from most chemists or sports shops. Otherwise, wear snug-fitting trousers, ladies can wear support underwear. The idea is to support the pelvis and lower spine to prevent joints being overstretched. Lumbar supports do not make your back weaker if you only wear them when performing physical activities. They prevent joints from spraining and so help to keep your back strong.
If you have a lot of work to do in the garden, pace yourself. Don’t try to do it all in one day. Break the job down into manageable chunks, and take regular breaks. Try not to be in any one position for too long, so swap from bending jobs to standing jobs at regular intervals. Ideally do not remain bent over for more than 15 minutes at a time without straightening up.
If you need further advice, please feel free to call us at Avenue Clinic on 023 80 330090.
Enjoy your gardening!