Here are some tips from the London Physio Centre on how to keep your back safe and healthy as you beautify your yard:

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1. Be careful when you move pots, planters and tubs of soil. Always get help from other people and/or use a mechanical aid.

2. Weeding gardens can be a pain in the back. Reduce the need for weeding by planting groundcover plants that choke out weeds. Or you can use weed barriers and/or mulches such as shredded bark in gardens planed with low maintenance shrubs and perennials.

3. When planting, do it from a kneeling position. Use mats or kneeler seats with handles. Don't sit on a low bench and bend over to plant.

4. If you have a greenhouse, make sure the workbenches in it are at the correct height - about 5 to 10 cm below the height of your elbow - to reduce the amount of bending you have to do.

5. When you buy tools, look for well-designed, lightweight, long-handled spades, forks, hoes and other tools that reduce strain on your back. In the store, check tools for weight, height and balance. There are many different brands and versions to choose from. Take the time to get the ones that best suit you.

6. Digging can be especially hard on your back. Do some warm-up exercises before your start digging. Keep your back straight when lifting the soil and exert force through your knees. Only dig a bit at a time and take a break every 10 to 20 minutes. – (HealthScout News)

Read more:
Back care for travellers
Arthritis and gardening
 

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