Hurt your back when gardening ? Try these stretches !

By Applewood Physiotherapy

The weather has taken a turn for the better and we’ve had numerous visits from clients who have overdone it with weeding, digging and lugging plant pots around. You are using many different muscles when working in the garden and we want you to do this safely!

We’ve all been guilty of overdoing it in the garden, once you start weeding it’s very difficult to stop ! When you (finally) come in from the garden and realise you are feeling the after-effects of all that work, take a moment and try these stretches to ease your poor back !

After Gardening

Once you’ve finished in the garden take some time to stretch that body after all your hard work, this helps to stop you seizing up after all the activity.

Shoulders

It’s always a good idea to roll out the shoulders, roll the shoulders backwards gently.

Have a yoga / pilates mat ? Roll it out and try these!

Cat/Camel

If it’s safe for you to do so, a lovely stretch is the cat / camel. Get down on your hands and knees on the floor, relax your head and allow your head to droop. Round your spine up toward the ceiling until you feel a relaxing stretch in your upper, middle and lower back. Hold this position for as long as it feels comfortable, or for about 20 seconds. Return to your starting position with a flat back. Let your back drop down gently into an arch and move your head slowly and gently upwards. Don’t push any of these movements.

Knees to the side

Lie on your back with your knees bent and your feet flat on the floor, keeping your knees together drop them down to one side.

Knee hugs - this one is our favourite !

Lie on your back and hug your knees to your chest - enjoy ! 

Enjoy your gardening ! Remember to seek professional medical advice if you are worried about any symptoms you are experiencing.