‘Tis the Season for Back Aches –  no, not winter! It’s the season to start the gardening.  After a lengthy winter, this is the time of year when we start to put our bodies into awkward positions and movements that we haven’t used for a few months.  Here are a few tips to help avoid injury:

Back Stretches

1. Gently do some stretches to loosen up your back. Laying on the bed or floor, bring your knees to your chest one at a time and hold the position for a few breaths.
2. Do some gentle back bends before and after gardening. Don’t force your back to bend but slowly press backwards to feel a light stretch.

Take your time and work gradually

1. Ease into the process. 
2. Don’t spend the entire first day gardening.  Start with 5 minutes and then stand up and stretch.  Do not garden for more than 15-20 minutes at a time on the first days. 
3. Give your body a chance to remember those muscles and movements that haven’t been used for a while

Watch your bends

1. Do not bend from the waist. Bend from knees or use a stool to sit.
2. Be cautious of how heavy the items are that you are lifting – again, bend from knees or use a trolley to move heavy items.

Once you are done, try a warm bath or shower to loosen up.

1. Epsom salt baths are a good way to soothe sore muscles. 
2. Again, remember the stretches.

If you feel unusual tingling, soreness that does not subside, or numbness, stop what you are doing and be sure to seek medical attention.