STREET PHYSIOTHERAPY
AND
SPORTS INJURIES
PRACTICE

STREET PHYSIOTHERAPY
AND
SPORTS INJURIES
PRACTICE
 FIT TO GARDEN & DIY 

Fit to Garden and DIY

Gardening and DIY jobs put an extra strain on your back and joints, particularly if you are unaccustomed to physical work.

General tips:

  • Do make sure you warm up before doing anything strenuous, just a brisk walk around the garden would be helpful.
     
  • Always wear suitable clothes and sturdy supportive footwear.
     
  • Ensure you have the correct tools for the job and when buying new equipment make sure it suits your height and build.
     
  • Use a kneeler so that you can kneel rather than bend forward as this puts less strain on your back.
     
  • Cutting the hedge, laying a floor or patio is a prolonged activity. If you have to do any of these jobs keep coming out of the sustained posture to stretch in the opposite direction or break the job into sections.
     
  • Keep as close to the task as you can and try not to overstretch. It would be better to climb onto a step to get closer to the job rather than over reach.
     
  • As with all manual activity if you have to lift anything heavy or awkward keep your back straight and bend from the knees. Try and pull your lower tummy muscles in when you are lifting and do not hold your breath.
     
  • If you have had a busy physical day avoid the temptation of slumping in front of the TV that evening, this is a vulnerable time if you have done some unaccustomed manual work. Sit upright in a chair and get up regularly during the evening to keep mobile.