Monthly Archive:March 2017

ByLouise Hampton

How to look after your back in the garden

Starting work in the garden? – here’s some tips to help your back

Winter hibernation is coming to an end and many will be starting to think about Spring gardening jobs. It’s great to get outdoors and blow the cobwebs away but take care of your back with our great advice.

Clothes

– Don’t wear clothes that are tight or could constrict your movement.
Warm Up
– Gardening is like any other exercise; you need to warm up first. Don’t go straight into the heavy work; start off with lighter jobs as this will lessen the chance of muscle strain.
Take a break
– Vary your activity by spending no more than 20-30 minutes on any one thing and make sure you take regular breaks.
Clever spring pruning
– Get as close as possible to the things you are pruning and avoid overstretching to reach the area you are dealing with.
– Invest in some long handled secateurs to reach plants and bushes that are beyond normal reach.

Plan ahead

– If you are planning a trip to the local garden centre store to buy heavy items such as compost, buy smaller bags rather than one big bag as they are easier and safer to carry. Better still, have it delivered direct to your home.
– Don’t lift with your arms straight out, keep the elbows bent and to your side to minimise the stress on your back.
– If having items delivered, have them unloaded as close to where you need them as possible; this will save the effort of moving them again.
– A specialist garden trolley might be worth investing in to move these sorts of materials around, especially if you have lots of patio pots to move around as well.
If you do start to suffer from back pain – book a free 15 minute chat with one of our practitioners and they can let you know if it is just an ache which will go after a day or two or whether any treatment maybe needed to help it.  Don’t suffer in pain call 01763 87 80 87.

 

ByLouise Hampton

Why use a foam roller?

Ever wondered what foam rollers are for?  Here’s a bit more information:

Foam rolling is another way to help stretch out your muscles and stop them becoming too tight.  Its just like you are giving yourself a massage and can be great to use after exercise or in between treatments if you are recovering from an injury.

 

Our practitioners can show you some exercises especially for you and we sell the foam rollers at the clinic.  I have also made a short video below showing a few exercises you can do with a foam roller.  If you are finding the exercises painful try to take more weight off of the area you are rolling and gradually increase the pressure through the roller.  A smooth roller will be easier and then once you can do that try progressing to the roller with ridges in it to work your muscles harder.  If you are in pain see your GP or one of our practitioners first before using a roller to make sure it is suitable for you to use.

 

We have more exercises on the members area of our website https://www.attend2health.co.uk/index.php/members-menu/.

Attend2health also offers a free 15 minute chat so you can find out if any of our practitioners can help.  Please call 01763 878087 to book.