JO KINGSTON
MSK PHYSIOTHERAPIST

This time of year can be the most beautiful, but for anyone with a garden, even a small patio, it can be a busy time!

Activities such as pruning, hedge trimming, sweeping leaves, moving pots on a patio, and covering plants to protect them from the frost, all demand care and attention. They can be a ‘back breaking’, repetitive and muscle straining time, even if rewarding!

In my clinics over the years the subject of the garden and its relationship with the body, both good and bad, is a common discussion. I have had frequent light-bulb-moments, where there is a realisation that a job can be done in a different way, or how the use of a different tool can make such a difference to the enjoyment of being outside in the garden.

A FEW KEY TIPS:

Start with a Walk:

I recommend starting gently. Don’t get straight out of bed and head to heavy work in the garden, manoeuvring lawn mowers or moving heavy pots as an example. Give your body time to loosen and wake up …

Appropriate Footwear:

Wearing the right footwear is just as important in the garden as it is for running and hiking. Good stability and grip make moving on uneven surfaces, lifting and handling awkward objects, both safer and easier. Stable feet help you use the strength from your legs and hips. ‘Welly’ boots can often be a poor fit without any support for the feet. If boots are needed, I recommend investing in a good well-fitting pair with similar support to wearing a hiking trainer.

THE RIGHT TOOLS

Good tools are the ones that make it as easy as possible! They need to be strong enough for the specific job and light enough, so you don’t need huge amounts of effort to lift before operating. The right tool will be less strain especially if used repetitively or at higher levels.

Extendable tools are great but be mindful they will quickly feel heavy, and hard for even the healthiest of shoulders.

There is no one size fits all solution!

PRUNING:

Pruning should be easy on the hands and arms. Investing in a good quality pair of secateurs can make a huge difference to the experience. Light weight, easy cutting sharp blades with ergonomic grips, are essential if you have a lot of pruning to do or if you know you have a weak grip. Remember to clean and oil after use to ensure they remain easy to use.

If you are pruning above your head, I would recommend getting yourself higher to reduce the strain on your shoulders and neck.

FORKS, SPADES & SHOVELS:

Forks, spades and shovels come in various sizes and weights. Choose the one that is suited to you. The one you can easily lift and manoeuvre.

RAKING OR SWEEPING:

When raking or sweeping don’t forget to bend your knees and keep an upright back. Use the power in your legs and try to avoid leaning forwards for extended periods.

When raking the leaves, consider what surface you are raking the leaves from. Metal rakes will catch in the grass and make the job much harder. Plastic flexible rakes will separate the leaves from the surface without snagging.

 

LEAF BLOWERS:

If you are considering a leaf blower, ensure the body straps are well designed and adjustable, so you can manoeuvre the weight of the machine with ease and in an upright position. Take regular pauses or breaks.PICKING UP LEAVES:

There are various tools for this. Large plastic ‘leaf grabbers’, like huge hands are great but only good if you squat using your legs to get low, otherwise you will be overloading the lower back. The alternative is the long-handled leaf grabber which allows you to remain upright whilst giving you a huge mechanical advantage. Again the lighter the tool the better.

Ensure that you are positioned well to the bin or wheelbarrow to avoid unnecessary twisting or the need to lift high.

Don’t forget wet leaves are heavier!

KNEELERS & KNEELING PADS:

Kneel don’t bend! If you need to work on things low in the garden, kneel rather than bending. I would always recommend using a kneeling pad, and as they cost very little, I suggest having a few so they are easy to find and grab whenever you need one. Not only will they protect your knees, but they will also stop your knees from getting wet and muddy! Care for your back comes first!

If you are worried about getting back up from kneeling, choose a kneeling stool. In the kneeling mode, the legs act as 2 push up sides, and when flipped over as a stool it gives you the option to sit to do a job or take a breather!

BE GOOD AT SQUATTING!

Squatting is an essential body movement needed in the garden. Correctly done it will make any activities in the garden easier and safer for your back as it uses your powerful leg muscles. I suggest if you know you are comfortable squatting, then practice regularly in doors. If you do this regularly in the gym, don’t forget to use it as a functional activity throughout daily life, and especially in the garden!

PLANTING BULBS:

Definitely use a kneeler … Pace yourself with regular breaks and changes of position.

Regular pauses/breaks or changing of activity:

I always recommend trying to vary the activities. Shorter periods of each type of action will reduce the risk of overuse injuries to tendons, muscles or joints of the spine. Alternate between activities like digging, raking and pruning to give different muscles a rest. It is easy to get carried away and persist with the same activity, so consider setting an alarm every 20 – 30 minutes, as a reminder to change task and position.

MOVING POTS:

At this time of year pots may need moving to more frost-resistant positions. Consider the use of a ‘pot mover’ as a permanent fixture under your pots or a pot mover ‘dolly’ to move them when needed. Moving pots when not saturated with water will help keep the weight down.

LIFTING OR MOVING HEAVY THINGS:

  • Avoid twisting while lifting
  • Use the squat technique, with the power from the legs and the back straight.
  • Plan your move, so there is a clear route free of obstructions.
  • Keep things close to your body so keeping you more stable and more efficient.
  • When lifting with help – don’t forget “1,2,3, lift,” to ensure the weight is taken together and only when both are ready.

And last but not least … Don’t forget to hydrate even if it’s not hot and sunny!