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Advice from Jacqueline Flexney-Briscoe Grad Dip Phys MCSP SRP
Mobile: 07596 477222 - London Physio Centre - Physio Centre, Shaftesbury
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Safe
Gardening |
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Back
Care for Gardeners who enjoy safer Gardening:
One of the greatest pleasures
for many people, is becoming easier and less likely to be the
backbreaking hobby it has been in the past providing certain
guidelines are followed. Back pain sufferers need to take extra
care when gardening. Try to remove the need for the back breaking
physical labour required to maintain lawns, borders and flower
beds. Great care must be taken when moving pots and tubs of
soil - always seek help or use a safe mechanical aid. Sensible planting
can reduce a lot of the hard work involved in gardening.Plant
low maintenance shrubs and perennials where less accessible
areas exist. |
Choose plants for ground cover and reduce the need for continuous
weeding. Where this is unsuitable, cover the soil with forest
bark, mushroom compost or a thick layer of peat. This will help
prevent weeds and conserve moisture. Raised beds are an excellent
idea for those with chronic back problems. The recommended width
for a raised bed is a maximum of 4 ft and approximate height
of 2-3 ft. If purpose-built raised beds are impractical use
old sinks, water tanks, oil drums, tubs and boxes. Have the
beds raised to the correct height by using bricks or paving.
Do not attempt to lift and carry heavy items such as boxes or
tubs, always seek assistance or use a safe mechanical aid. |
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Make
sure that the workbenches in greenhouses are built to the correct
height, usually 2 to 4 inches below the height of your elbow,
so that bending is reduced. Of course you can sit down, at the
right height, to work thus reducing the strain of standing in
one position for too long. Do not sit on a low stool which forces
you to stretch and overreach. Safe Gardening will make your favourite hobby become so much more enyable. |
The
sensible and safe use of well-designed tools can be an enormous help
in reducing the possibility of back pain when gardening. However, never buy
any equipment without trying it for weight, height, balance
and of course, suitability for the job. Most good garden centres
will have a wide selection of safe tools and will be glad to give
advice and information. Several manufacturers make spades and
forks which have handles of various lengths and there are ranges
of clip-on tool heads for the longer handles. |
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Look
for lightweight, long handled spades and forks and hoes with
push and pull action to reduce strain on the back. There are
specially designed tools with a spring and lever action which
cut out a lot of the hard backbreaking digging. Multi-functional
petrol units are available for the tougher jobs. If possible,
buy automatic, rewinding hosepipes and electric leads. |
GARDEN
TASKS
Digging is probably the heaviest task in most gardens.Over
enthusiastic digging, by out of condition gardeners, accounts
for a high proportion of those who end up with 'horticultural'
back pain. Before you actually start in the garden do some
warm-up exercises to get your muscles ready for the task ahead.
Weeding and planting can be dangerous tasks when the back
is bent and stretched too far and for too long. Choose a long-handled
hoe made from stainless steel for less friction.
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Plant
from a kneeling position. Use 'kneeler seats' with handles
or mats, not low seats Mowing and pruning require the right
tool for the job. Beware when using hover mowers. Always work
behind them. Never attempt to move them sideways by swinging
from the waist with the mower at arm's length. Choose the
machine to match grass and size of garden.
Where possible
choose an electric start mower or an all electric mower. Mow
a little at a time keeping as upright as possible.
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Start
up a petrol mower by bracing the foot against the machine for
balance and then pull the cord. Use long-handled shears to trim
edges. When pruning use secateurs which have cut and hold action. |
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Do's
and Don'ts
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DO
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DON'T
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- Do
choose a lightweight, long handled garden tool.
- Do
wear loose, comfortable, and safe clothing.
- Do
keep your back straight while lifting the soil.
- Do
exert force through knees.
- Dig
a little at a time.
- Do
take a break every 10-20 minutes.
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- DON'T
Don't strain, twist or reach too far in front.
- Don't
take huge spadefulls.
- Don't
be too proud to use a small spade.
- Don't
dig continuously.
- Don't
overload the wheelbarrow.
- Don't
stoop or work too far in front of you.
- Don't
stretch or squat with a bent back.
- Don't
bend too far or twist to the side when starting the mower.
- Don't
overstretch or swing Flymo's mowers from side to side.
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