HANDY HINTS TO PAIN-FREE DIY & GARDENING

I'm so excited....last year I moved into a flat without a garden and everyone said I was mad.  I firmly believed I wouldn't have time for gardening with a new business to run etc so I was happy about my decision. Only I've realised....a bit late you may say....that actually gardening is incredibly therapeutic and a great way of spending 'down time' productively.  So, the reason for my excitement is that a friend has an allotment which is too big for him to manage and has asked if someone would like to share it.  YES  absolutely I'm there!!  Pots, seeds, spade and fork, wellies at the ready....

This new found excitement together with a couple of patients who have recently come in with back pain due to such activity, has led me to write some helpful hints on how to reduce the likelihood of getting back pain and other aches and pain with both DIY and gardening.

1.  Try not to spend a whole day doing one activity such as weeding.  Varying the tasks that need doing will help you change position and therefore use different muscles helping to reduce problems associated with prolonged static postures.

2.  As much as is feasibly possible try to maintain your low back (lumbar) curve with all the activities.  Being bent over for quite a while coupled with heavy work or repetitive work can overstrain back muscles making the back more vulnerable to injury.

3.  Take regular breaks.  In the workplace it’s recommended that we move about every 45-60 minutes and I'd suggest that with gardening too.  However where the work is heavy, static or repetitive even more frequent breaks are a good idea.

4.  Warm up and stretching.  I know we normally associate this with sport but manual work is exercise too.   Making sure that your muscles aren't too tight (check out our stretches for your legs) and that you're strong enough for the tasks.  If you're not sure which muscles are tight or weak why not book an appointment with a physio who can assess you and give you specific exercises.

5.  Wearing the right footwear - instead of wearing flip flops for ladder work or digging try wearing trainers or something with some support in them. 

6. Choosing the right equipment for the job.  Equipment for gardening and DIY has advanced quite considerably over the years, if you're doing a lot of something it may well be worth investing in the right bit of kit for the job helping to limit problems etc. 

I hope you’ve found that of some value and interest.  However if you do have any questions or need some advice or assistance please do email me jemma@thephysioplace.com and I'll be happy to help.

BACK PAIN - HANDY HINTS TO HELP REDUCE/MANAGE IT

This week I have been asked to do a number of workstation assessments and also given a back care talk so it seemed a good time to share some of the things I've found and a couple of handy hints to help reduce/limit back ache. Please remember however that this advice is very general and may not be specific to your problem - for specific advice and exercises I would strong suggest you see a physiotherapist.

Working through the day's activities....
1. remember to roll out of bed don't just pull up on your 'washboard' - think of a car starting in the morning - it takes a bit of time to warm up and this is a good way to prepare you body for the day
2. think about how you're sitting in the car - is your back well supported? how far back have you positioned your car seat - if you're practically horizontal this is not a great position!! trying bringing the seat more upright - closer to a 90-100 degree angle at your hips
3. if you do a lot of lifting/carrying keep the load close to your body and bend your knee to pick it up if it's low. If you're carrying shopping - split the load into two bags and distribute the weight evenly or even better put everything into a back pack and use both shoulder straps to carry
4. daily activities about the home such as hoovering, ironing, washing up, etc can bring about pain - try to break regularly from a static posture and do something else - varying tasks and trying to maintain your low back curve can really help to reduce this kind of ache. When washing up - try opening cupboard door of the unit the sink is is and rest one foot up on the low shelf - it can just help to bring you into a less flexed posture
5. if you go to the gym or play a sport - consider how you are using the equipment - make sure your core is working well and you have enough length and strength in your upper and lower limbs to allow for the movement you require. If you're not sure how strong or flexible your muscles are - ask a gym member of staff or email me and I'll be happy to answer any questions link
6. thinking about footwear is also key - if you wear high heels a lot - remember to stretch out your calves regularly, if you tend to wear shoes that don't offer much support into the arch of your foot they may not be helping your back either - a pair with more support could be the answer
Having been good all day at your desk with your sitting posture etc - don't go home and slump in front of the tv! Try keeping your low back curve as much as possible - perhaps use a pillow to support the curve - keep your feet on the floor and don't sit for hours at a time!
Getting up from sitting and moving regularly whether at work, in the car or sitting at home can really help to reduce problems with our backs.
The next thing to think about is your bed - making sure it is the most supportive and comfortable for you is essential - don't assume that because it is 'orthopaedic' for example that it must be the right one for you - it may be - but try lying on a number of different mattresses and compare the different levels of support and comfort - you may be surprised. Key things to look for are that your back curves should not disappear into a dip in the mattress nor should you feel like you're resting on the top as if lying on the floor.
Hope these suggestions are helpful.

DOES YOUR BACK ACHE WHEN YOU RUN?

Running analysis is something I really enjoy doing, as it is a great way to see how runners are moving, helping to identify which muscles are working and show potential areas of problems which can contribution to back ache.

Back ache, which can be due to a number of different reasons, is often seen as too little or too much mobility of the spine which can significantly affect performance.

However it cannot be assumed that the problem rests solely with the back itself as tightness and weakness of muscles and/or altered foot, knee and hip mechanics can all have an impact on our spine.

If you are suffering with back pain which is stopping you from running I advise that you contact a qualified chartered physio to address the specifics of your presentation/problems.

If, for example, you find that you occasionally feel back ache at the end of run, I would advise you to have your running analysed by a physio who specialises in this to identify the likely contributing factors.

If you would like some simple pointers on how you might be able to get your back and core muscles into action - which may help with your running performance the following may be helpful. However again, if you struggle with any of the exercises or any of them aggravate anything I really would encourage you to see a physio for specific advice about your needs.

Ok here goes. First of all - a good posture is essential. I know physios go on and on about posture but it really is very important. As many of the muscles that keep us upright and mobile are attached to our spine and pelvis, getting our back curves and pelvis into the right position helps to get the best control/length/strength from our muscles.

One suggestion you can try to help get a good posture is to imagine there is a piece of string attached to the top of your head pulling you upright - please note though - this is not about sticking your chest out!

Next, core stability. I've just had a look at some of the websites that show core stability exercises and they tend to go straight to doing exercises like the 'plank' and 'oblique strengthening'. I strongly recommend that these exercises are NOT the first ones you undertake. I suggest the first muscle that should be addressed is 'transverse abdominus' - which acts as our abdominal 'corset'. This muscle is the deepest abdominal muscle and goes all around our trunk. There are a number of ways to try to activate this muscle one way is to try tightening your pelvic floor muscle - not your 'washboard' - and remember to keep breathing!

The next key muscle is 'multifidus' which runs either side of the lower spine. Try taking a light weight in one hand and raising a straight arm forward - this will work the opposite back muscle - repeat on the other side - remember to keep your good posture throughout!

Assuming you are not in pain and that the muscles mentioned above are working well, why not have a go at the more challenging exercises on this link

Earlier I mentioned the contribution to back problems that altered foot, knee and hip mechanics can have. One key way to help address some of these problems is with making sure you have the right trainers. I keep coming back to the importance of trainers but it really is vital to get this bit of kit right and also remember that trainers don't last forever! Most will be good for between 400-500 miles then will need replacing. Make sure you go to a good shop which looks at you running. Try on a few pairs to make sure you've chosen the most comfortable one for you which also offers enough support.

Hope that helps.