We love our gardens in the UK. Now the weather is warming up gardeners will be flocking to Garden Centers all over the country to stock up on plants, compost and other assorted accessories and equipment to get their gardens in tip top shape.
On 30th April, National Gardening Week starts. This year the focus is on encouraging gardeners to share their love of gardening. At Cliffs Chiropractic, our chiropractors think that gardening is a great activity for people of all ages and encourage people to get outdoors and indulge in a spot of gardening. However, we do want everyone to stay safe and healthy doing so.
Unfortunately gardening can result in all types of injuries and strains. It can be particularly onerous on backs, muscles and joints. With this in mind the British Chiropractic Association has put together a 3 minute video with advice for keeping your back, muscles and joints safe whilst gardening.
Our chiropractors recommend you take 3 minutes before heading out to the garden as it could save you a trip to the Clinic!
If you are unfortunate enough to suffer back pain, muscle or joint strain then our chiropractors are here to help you. Call us on 01702 430 430 and one of our team will make an appointment for you to visit us.
Gardening is one of the joys of life for many, but it can also be a real workout! But having back pain shouldn’t mean you need to bury away your green fingers! You can still enjoy your hobby by following these three simple tips from our Southend chiropractor…
1: Warm Up
You wouldn’t do a session at the gym without warming up first, so don’t hit your gardening plans without preparing your body! Warm up your muscles by taking a brisk, five-minute walk and doing some gentle stretching exercises.
2: Lift carefully
It’s all too easy to incorrectly lift heavy pots, bushes, and full watering cans while gardening. Before you go lugging heavy items around, take a moment to perfect your lifting technique. Begin by squatting (and not bending at the waist). Then use both of your hands to hold the object, keeping it close to your body. Slowly straighten your legs as you lift.
3: Use Supporting Tools
Depending on your level of back pain, getting down on the ground (and back up!) can be a real struggle! Instead of fighting a losing battle with gravity, consider investing in a heavy-duty kneeler. Many of these include raised handles that will allow you to use your arm strength to help you up and down. You can also buy kneelers that convert into chairs.
The sunnier weather will soon be upon us and that means pulling out our green fingers and getting our gardens looking all pretty and perfect in time for the summer. But while visions of lazy hazy summer days may get us all motivated to put our gardening gloves on, we must be mindful to protect our backs in the process. With National Gardening Week starting on the 11th April, our team of Southend chiropractors have compiled a list of handy tips to keep both your garden and your back health in full bloom this Spring:
1: Weed Carefully
Instead of resting on your knees to weed, use a stool to sit on to protect your spine, knees and hips. Remember to keep your back straight when you’re sitting on the stool – even when you lean forward to get to the weeds!
2: Take Care When Digging
To avoid injuring your back through twisting, keep your body in alignment with the direction of the shovel and turn your whole body when you start digging a new area. This advice should also be followed when dumping dirt from a shovel. Yes, it may seem easier to twist rather than moving your body in a half circle, but excessive or awkward twisting can be damaging on your spine and could cause a painful injury.
3: Be Sensible When Lifting Heavy Items
The first rule here is; if something feels too heavy for you to lift, leave it alone! Don’t attempt to lift anything beyond your capability and always arrange for help if you think you are going to struggle. When you do lift a heavy item, bend from your hips and knees instead of your spine and keep your back straight when lifting. Rushing is the indirect cause of many gardening injuries, so take your time and properly plan before you start lugging heavy items around. It may add a few moments to your workload, but it will certainly reduce the risk of you developing a painful injury with potentially long term symptoms.
Stop what you are doing if back pain develops or worsens during gardening and contact your GP for advice if pain or symptoms persist.
It’s that time of year when many of us are turning our attention to digging in the garden! Enzo is no different and it seems his digging has turned up a big juicy bone – he’s one happy dog!
Unfortunately not everyones digging and gardening exploits have such a happy ending!
At this time of year our chiropractors at Cliffs see far too many patients who have ended up doing themselves some damage while gardening. If you’re planning some gardening then here are our five top tips to keep your back safe.
Five top tips for back safe gardening from Cliffs Chiropractor Southend
1. Wear comfortable and loose fitting clothing to avoid constricting your movement.
2. Warm up by starting off with the lighter jobs. This will lessen the chance of muscle strain – remember gardening is just like taking any other form of exercise!
3. When pruning get as close as possibe to the plant you are pruning to avoid overstretching. Long handled secateurs are a great investment to avoid overreaching and overstretching.
4. Using a ladder or steps? Always face the ladder and keep your shoulders, hips and knees pointing in the same direction when using it. Always avoid leaning or reaching when on the ladder by moving it regularly to be as close to where you are working as possible. Always remember to firmly and safely plant the ladder in position before climbing it. Even better, have someone else on hand to hold it securely in place.
5. Take regular breaks every 20 – 30 minutes and avoid spending any more than this time on one activity.
If you do find you have over done it in the garden then don’t hesitate to contact us and let our experienced team of chiropractors at Cliffs in Southend help sort you out.
It’s that time of year again – the Chelsea Flower Show is just around the corner and the warmer weather is on its way! It can only mean that gardening is on the cards for many of us. on and warmer weather predicted then for many getting out into the garden is on their plans.
However, our team of chiropractors in Southend are sending out this advice if you are planning on doing some gardening any time soon. Watch your back!
Unfortunately it is only too common at this time of year that our experienced team of chiropractors at Cliffs Chiropractic Clinic in Southend treat patients who are suffering as a result of their gardening exploits.
So we’ve put together some basic advice for you to follow and keep your back safe while gardening this summer …
1. Clothing – Choose loose and comfortable clothing to wear and avoid wearing clothing that is too tight or will impede your movement.
2. Warm up – Before you start do some simple stretching exercises. It can really save you from painful injuries and strains.
3. Lighter tasks first – begin with the lighter tasks you have planned and build up too the more strenuous ones.
4. Avoid bending and overstretching –often the causes of injuries and strains so you want to ensure that you get up close to the what you are working on and use long handled gardening tools and equipment to help you.
5. Change potion/activity every 20 -30 minute – so you’re not in one position for too long and you avoid repetitive movements.
6. Take regular breaks and have a stretch while you’re at it.
You’ll find an useful video to watch below that the British Chiropractic Association (BCA) has put together. It reinforces the points above but in a visual way.
Why not book in and get a check-up with one of our experienced team at Cliffs Chiropractor Southend before you get started and avoid injuries and strains.
It was great to meet up and help out so many visitors to the Southend Garden Show over the May Day Bank Holiday weekend.
We even had one of the Garden Show celebs pay us a visit. Tommy Walsh best known for his role in the BBC’s Ground Force series was at the show sharing his advice with show attendees.
Tommy came by the stand to say hi! Here’s Tommy with Pas and Lisa at the Cliffs Chiropractor Southend stand.
There’s no doubt that Tommy values Chiropractic treatment to keep him in tip top shape so that he can get on with all his DIY and Gardening jobs.
As this Summer’s Gardening season pick up steam why not follow Tommy’s lead and give us a call at Cliffs Chiropractic. Our experienced team of chiropractors in Southend on Sea are here to help you stay in tip top shape for this Summer’s gardening!