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5 Physio Tips to avoid gardening injuries

ProPhysio’s Owner and avid gardener, Darrin Morris, gives you his 5 top tips for avoiding any back injuries whilst gardening in this beautiful weather. Whilst you should always make sure to wear sun cream and work in the shade when you can to avoid sunburn, if it is your first attempt at gardening in a while, or ever, then please follow these tips to avoid an injury after a period of inactivity.

1 – Maintain your flexibility

If you’ve spent the winter ignoring your garden, with inactivity comes loss of muscle and your flexibility and strength goes with it. If you’re weaker or completely immobile in one area then it’s quite easy to over load another part of your body to make up for lack of use of the other. So if your leg muscles haven’t been worked out in a while it can be quite easy to put too much strain on your back. Regular exercise can restore a range of strength and motion quickly and keep your body flexible and supple for when you’re ready to start gardening again. So keep yourself active and keep that body moving when you can.

2 – Strong back and stomach muscles

If you’re bending and twisting whilst gardening your back is going to take quite the strain, so whether you have strong legs or not, you’re still going to need a strong back to carry a load. You need to keep a fine balance of maintenance between abdominal core strength muscles and the muscles of the back to keep your back strong to lug around heavy wheelbarrows and pots! Keep your leg and stomach muscles in check, you’re going to need both!

3– Get a Grip!

You’re going to need a firm hand with strength and stability for trimming hedges, pulling up weeds, or dragging your bag of compost around the garden. Before attempting to tackle your garden, try using a squash ball or hand exerciser to strengthen up your grip.

4 – Grab that cushion

As you know, gardening usually involves a lot of kneeling, which can make your knees inflamed and sore – avoid this by either buying a gardening cushion, or even grab a pillow from indoors that you don’t mind getting mucky! This will help support the structure of your knees and avoid any unnecessary injuries.

5 – When all else fails…

Get support! If you’re lifting and need a little extra help you can buy back supports (available online or at larger pharmacies) which can help save you a great deal of pain and frustration by helping you lift the heavier items and help avoid a back injury altogether!


If the worst is to happen and you need any help with any back injuries then please do give us a call on 01530 588557 today.

09 Jul 2018

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5 Physio Tips to avoid gardening injuries

ProPhysio’s Owner and avid gardener, Darrin Morris, gives you his 5 top tips for avoiding any back injuries whilst gar...

Click to read more >