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Pull Weeds, Not your Back! Back Care in the Garden


Gardening isn’t exactly an extreme sport, but whilst you might not need a helmet to participate, you can take steps to avoid injury from maintaining improper posture.


Bending over seeding, weeding and water, the hours can quickly slip by. Then, there are activities like digging, carrying buckets, pushing wheelbarrows and lifting. Done the wrong way, all of these activities can place strain and stress on our backs, particularly when our bodies are held in unsound positions over a sustained period of time. 


The good news is most injuries are preventable.


Here are some rules for protecting your back in the garden:


Get Close To The Load:

Stand with your feet shoulder width apart, head up, feet and body pointing in the same direction. Pivot with your feet, don’t twist your body whilst carrying a load.


Knees Bent, Back Straight:

Check the weight of what you are lifting. Use your leg and arm muscles to smoothly and slowly lift.

Easy Does It: Bend your knees and slowly lower the load to its intended place. Do not lift heavy objects above your waist. Avoid heavy lifting immediately after prolonged bending and kneeling. 


Aside from using the correct posture and tools, take frequent breaks to walk around and stretch. Staying in the same position for too long can contribute to a sore back. If your back and muscle pain lasts for more than 48 hours, we advise that the alignment of your spine is checked before a more serious problem develops.

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