Gardening and back pain - Ampthill and Flitwick Therapy Clinic

For many of us, gardening is a therapeutic and relaxing pastime, providing the opportunity to create a calm outside space, get some fresh air and enjoy the sunshine (when the weather allows). Its common that lower back pain can delay people returning to their gardens in spring or in some cases be the cause of the pain itself.

As an osteopath we’re here to advise and guide you through aches and pains, and suggest ways to make achieving your goals and enjoying your hobbies more comfortable.

Back pain can start as a slight muscle tightness and in some cases build up to the restriction of joints and quite debilitating discomfort. When we’re gardening being mindful of how we’re moving the body, and for how long, can help reduce the risk of the pain building up. Movement is important, and maintaining one position for an extended period may lead to tension.

Bending and twisting are safe movements to do, although lifting responsibly and listening to your body is very important.

Tips for preventing back pain when gardening

Warm up and stretch before and after

Gardening requires physical effort, by recognising it as exercise can help to take the appropriate steps to preventing pain. Warming up and stretching before gardening can encourage blood flow around the body, gets the joints moving and may reduce any pre existing tension in the body before working in the garden.

Taking regular breaks

Taking a moment every hour or so, taking a seat, having a refreshment, gives your body chance to rest and allow muscles to recover to prevent them feeling tired and therefore creating pain.

Tools

Using tools with long handles allows leverage and weight to be distributed, making garden work more manageable. If you’re working in the boarders and are using tools with short handles, using a kneeling pad or even sitting on the floor or lower stool can provide alternative positions to work.

Safe Lifting

Be responsible when lifting heavy items, and if its something you may need help with, wait for someone to help you lift it. Bending with the knees and driving the movement from the legs rather than the back can prevent the back from pain and injury during lifting. If there is a way to make something lighter, such as decanting soil into a barrow or smaller container and moving it little by little this can also protect the back.

Osteopathic treatment can help to reduce tension escalating and encourage mobility of tight joints while reducing tension in muscles. Strengthening and stretch exercises will also be suggested to support physical movement in the garden.

Back Pain

Nearly two thirds of the population of the UK have experienced back pain which affects their ability to carry out daily tasks such as lifting or bending. 2.5 million people suffer back pain every day of the week. More working days are lost in this country through back pain than for any other reason.

Sources of the problem

It is not surprising that our backs cause most of the problems. Muscles in the back come into play during almost all movements we make, working against gravity to move us in the way we want to move. Back problems can be caused by acute and specific causes such as a fall or a road accident, but are more commonly caused by a gradual build-up of symptoms which increase over time. There is generally a fundamental difference in the treatment of back pain caused by injury than that caused by a condition such as rheumatoid arthritis or Ankylosing spondylitis.

How it can be treated, and what to expect at the physiotherapy clinic

Although there are a range of measures you can take to prevent back pain and to ease the symptoms, the Chartered Physiotherapist’s extensive training in anatomy and physiology means we are all experts in helping you understand what’s gone wrong, and how best to treat it. The most common causes of chronic pain are muscular or involve ligaments, joints, a trapped nerve or a disc. When you visit the Physiotherapist, they will carry out an extensive assessment before commencing treatment. This will include a discussion about your work, your leisure activities, and other aspects which could have caused the pain. You can expect a treatment which does not involve drugs, injections or complex machinery. Physiotherapy is still largely a hand-on profession. We will look at mobilisation of the joints of the spine, to see whether this causes or relieves the pain.

Massage helps to relieve spasm, increase circulation to the injured areas and help speed up the healing process. To some extent it is also down to you, you will be asked to carry out specific exercises to strengthen muscles and improve muscle support. Pilates exercises are effective in toning up your deep stomach muscles. Our physiotherapists are trained in Pilates and can give you individual advice and exercises.

Prevention methods

Don’t bend over for long periods of time, or bend when you could kneel or squat

Always warm up before you do any sport or exercise

Take time to improve your muscle tone, contract your stomach muscles for a few minutes each day

Always gently stretch backwards when you stand after having been bent over for some time

Whenever you sit, keep an eye on your posture to ensure your back is straight. Adjust your chair if necessary If lifting heavy or awkward objects, do bend your knees, not your back

Above all, call us! Whether it is to discuss your symptoms, or to discuss various aspects of your treatment, we will be happy to help.