BETTER BACKS FOR GARDENERS
Gardening, one of the greatest pleasures for many people, is becoming easier
and less likely to be the back-breaking hobby it has been in the past,
providing certain guidelines are followed.
The overall design
If you are fortunate enough to be able to plan or re-plan a garden, design
one which is easy to maintain in terms of size, planting, and positioning.
Paved areas and patios reduce the amount of grass cutting and weeding to be
done, and can be enhanced both by the wide variety of paving materials
available, and the addition of pots and tubs of flowers. However, great care
must be taken when moving pots and tubs of soil. Always seek help or use a
mechanical aid.
Flower beds must be accessible from a path. A bed which is too wide result
in the gardener needing to reach, stretch and bend too far. Make sure that the
work benches in greenhouses are built to the correct height, usually 2 to 4
inches (5 to 10 cms) below the height of your elbow, so that bending is
reduced. And of course you can sit down to work (at the right height), thus
reducing the strain of standing in one position for too tong. Do not sit on a
low stool which forces you to stretch and overreach.
Remember that vegetable plots require intensive maintenance. Try to avoid
large trees that shed leaves, and fast growing hedges which require constant
clipping and pruning.
Back pain sufferers need to take extra care when gardening. Try to remove
the need for the back-breaking physical labour required to maintain lawns,
borders, and flower beds. Sensible planting reduces a lot of the hard work
involved in gardening. Plant low-maintenance shrubs and perennials in those
areas that are less accessible. Choose plants for ground cover and reduce the
need for continuous weeding. Where this is unsuitable, cover the soil with
forest bark, mushroom compost, or a thick layer of peat. This helps to prevent
weeds and conserve moisture.
Multi-functional petrol units are available for the tougher jobs as well as
ranges of clip-on tool heads for the longer handles. If possible, buy automatic
rewinding hose-pipes and electric leads.
The sensible use of well designed tools can be an enormous help in reducing
the possibility of back pain. However, never buy any equipment without trying
it for weight, height, balance and, of course, suitability for the job. Most
good garden centres have a wide selection of tools and will be glad to give
advice and information. Several manufacturers make spades and forks which have
handles of various lengths. Look for lightweight, long-handled spades, and
forks and hoes with push-and-pull action to reduce strain on the back. There
are specially designed tools with a spring and lever action which cut out a lot
of the hard back breaking digging.
Digging is probably the heaviest task in most gardens. Over enthusiastic
digging, by out of condition gardeners, accounts for a high proportion of those
who end up with "horticultural" back pain. Before you actually start
in the garden, do some warm-up exercises to get your muscles ready for the task
ahead.
Practical tips
Follow these simple rules:
- choose lightweight and long-handled gardening implements
- wear loose, comfortable clothing
- keep the back straight while lifting the soil; exert any force through the
knees and thighs using the arms and shoulders as a secondary support
- dig a little at a time
- take a break every 10 to 20 minutes
- choose a two-wheel wheelbarrow with a pram handle
- do not bend the back and stretch for too long when weeding and planting
- choose a long-handled hoe (stainless steel for less friction)
- plant from a kneeling position; use a "kneeler" with handles
- use long-handled shears to trim edges
- when pruning use secateurs which have cut-and-hold action
Mowing and pruning require the right tool for the job. Take care when using
hover mowers. Always work behind them. Never attempt to move them sideways by
swinging from the waist with the mower at arm's length. In addition:
- choose the machine to match the grass and size of the garden
- where possible choose an electric start mower or an all-electric mower
- mow a little at a time keeping as upright as possible
- start up a petrol mower by bracing the foot against the machine for
balance, and then pull the cord
Do not:
- be too proud to use a ladies' size fork or spade
- become too hot or cold; this can increase body stress
- strain or twist
- take huge fork- or spadefuls
- dig continuously
- overload a wheelbarrow; it can go out of control when emptied and twist the
spine
- work too far in front of you; avoid bending the back
- stretch or squat overlong with a bent back; always work close to you
- let the grass get too long
- bend too far over when starting mowers
- swing lightweight mowers from side to side; this twists the back
- twist to the side when starting up a petrol mower
- stoop
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