Gardening and Back Pain

Picture of watering can and lettucesNow the weather seems to have improved many of you will want to be out in the garden making it beautiful, and this can present a hazard for your back. Here are my tips:

Preparation – ensure you are fit enough to do what you want to do. Use gentle warm-up exercises before you start, especially if you have not been gardening for a long time.

Wear appropriate clothing and use supports where necessary.

Do not spend more that 30 minutes doing any one thing. Set a timer to make sure you do not exceed this.

Be aware of your own limitations. For example, consider the weight and size of things before lifting them.

Be prepared to change your habits and/or get some help where necessary.

Do not dig if the soil is too dry or too wet and find out whether your soil is better suited to a fork or spade. Try to alternate your “digging” foot if possible.

Kneel rather than bend and use a kneeling pad, or a small stool may also be useful.

Do not over-reach. Take care with strimmers and Flymos so you do not twist when using them.

Clear rubbish into small bags as you work, so you don’t have to lift a large weight at the end.

Use a stable wheelbarrow and don’t overfill.

Look out for suitable adapted tools to make your life easier.

Use a hose rather than a watering can, or only half fill the watering can and make more trips.

Plan your garden for the future, e.g. raised beds, low maintenance shrubs.

Remember pain or discomfort is a warning sign, so do not ignore it. See your osteopath if in doubt!

More tips to come in the future!

 

 

Image credit: Photo by CEphoto, Uwe Aranas / , via Wikimedia Commons

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Picture of the 7 chakras

New Meditation CD

Picture of a Blue Morpho butterfly on a shining orange flowerWant to try Meditation, but can’t make it to a class or group? This is the answer – buy one of my new CDs and you can meditate whenever is convenient for you! Only 5 minutes to spare? No problem! There are 6 short Guided Meditations ranging from about 3 to 12 minutes. Only £12. Email me on jrlarner@aol.com to order stating “Meditation CD” in subject line.

 

CD cover shown

Picture of the 7 chakras

Colour and Chakras Meditation

The next meditation evening is Wednesday 2nd July and the theme is Colour and the Chakras. The 7 Chakras are the main energy centres in our body and correspond to the seven colours of the spectrum.  Meditation is known to help with many physical health problems, such as arthritis and high blood pressure, as well as promoting relaxation and aiding restful sleep.  See my previous blogpost: The Benefits of Meditation

Balanced chakras mean a balanced person and enhance your well-being.

To find out more about the Chakras, click here: Chakras for Beginners.

The locations for our meditation is 4 Seasons Complementary Health Practice.

Time: 7.30pm – 9.00pm £10 per person
Places limited so call or text Jo now on: 07956 524679 !

Picture of sunset

Looking After Your Back on Holiday

As an osteopath, I get many clients seeking help after having gone away on holiday!

Why is that? Well, when you think about it there are many hazards involved in taking a holiday (or a business trip) which can damage your spine, sometimes seriously. Here are my top holiday tips to keep your back healthy!

 

1. Carrying or pulling along heavy luggage

man carrying too much luggage

Don’t carry too much luggage at once!!!!

The answer to this is try to carry loads equally rather than one heavy case in one hand – for example a rucksack is better as your load is distributed squarely in the centre of your back rather than on one side.

Pulling is easier on your back than carrying, so use a trolley or pull-along case if you can, but take care not to swing it about too much as this can twist your back. Leave plenty of time so you can stand on the moving pavement at the airport rather than having to rush. If you have trouble with your back, think whether it would be worth hiring a porter to save you possible pain.

picture of plane in flight

 

2. Long flights, drives or other journeys

If you are on a long haul flight, ensure you get up at least every hour to stretch your legs and keep your spine mobile. This also helps prevent a Deep Vein Thrombosis. Take an inflatable neck pillow to prevent your neck getting strained if you sleep on the plane.

 

car on winding road

 

If you are driving, factor in comfort stops at least every hour for the same reason – immobility causes your spine to stiffen up and be more vulnerable. At the least stop and have a walk around. Share the driving if possible so you can have a break.

 

 

3. Sleeping in a strange bedpicture of hotel bed

I don’t mean anything saucy, but on holiday it is unlikely you will find a bed as comfortable as your own. This is difficult to address, but you could take your own pillow to help with your neck position – on your side, it should be neutral, neither flopping towards the bed nor being pushed upwards. The pillow should just fill the space between your shoulder and head. If you sleep on your back, have a lower pillow to avoid pushing your neck forwards.

 

If you have a spare pillow you could put it under your knees if lying on your back or between them if on your side. And DON’T lie on your front – the worst position for your spine.picture of lady sleeping

 

 

picture of man water skiing4. Taking part in unusual sports/activities

Many people want to try out new things on holiday, such as water skiing, windsurfing, scuba diving, etc and even more will want to swim. All I can say is remember that your muscles and joints will not be used to new activities so it is even more important to warm up before you do any and stretch afterwards.

picture of couple walking

 

Walking is good for your back, but don’t overdo it – work up to longer walks gradually if you are not accustomed to long distances. Take and use Nordic walking poles – they are fantastic!

 

 

picture of lady swimmingSwimming can also be good for your back as it is non weight bearing, but you should vary your strokes, especially if you tend to do predominantly breast stroke, as this can strain your sacro-iliac joints (the ones between your hips and your spine). If you do use breast stroke wear goggles and try to duck your head under rather than extending your neck back.

A FINAL WORD OF WARNING – NEVER DIVE INTO A POOL THAT IS SIX FEET OR LESS IN DEPTH – THERE ARE MANY CASES OF LIFE-THREATENING SPINAL INJURIES CAUSED BY THIS, NOT TO MENTION POSSIBLE PARALYSIS.

 

Have a great, safe holiday!

Silhouette of lake at sunset

The Benefits of Meditation

Many people think that meditation is difficult and takes years of practice.  Of course, there are certain types of meditation which ARE more difficult, but anyone can benefit from the simpler types, such as guided meditation.  This is when a leader “talks you into” a meditation, relaxing your body first and then taking you on a mental journey to…anywhere!  The sky is not even the limit!

Graphic of a tropical beach scene

Tropical beach scene

When your body is in this state of relaxation, which is similar to a hypnotic trance, your brain waves change to a different rhythm, allowing your body and mind to become more and more relaxed.  This helps to restore your inner well-being and relax your physical body, leaving you feeling refreshed and calm.  Most people recognise how important the mind is as an influence on the health of the body, so improving your mind’s restfulness can only help with your physical symptoms and problems.  In short, meditation:

  • Relaxes the body
  • Rests the mind
  • Increases well-being
  • Improves general health
  • Balances the emotions
  • Increased immunity
  • improves symptoms of IBS and joint pain
  • Lowers blood pressure
  • Reduces inflammation
  • Induces calmness
  • May even improve fertility!

For a more detailed analysis of the health benefits click here: 7 Health Benefits of Meditation.

If you want to experience its benefits, join our meditation group!  Find out more here:  Stress-busting Meditation Group

 

Stylised person in lotus position coloured like a rainbow

Great Stress – Busting Meditation Groups!

 

Whatever your answer, you need a Stress – Busting Meditation Group!  If you answered that you are anything from slightly to extremely stressed, Meditation can help you relax, sleep more easily and feel more chilled.  It can also enhance feelings of well-being and promote a healthier state of mind and body.

 

Even if you said you were not at all stressed, being a chilled out person, Meditation is perfect for you!  You will take to it like a duck to water!

 

Why don’t you come along to 4 Seasons Complementary Health on Saturday 21st June, at 1.30pm and share an afternoon with me and up to 9 others, travelling on a journey of peace and tranquility in your mind, guided by me!

 

Reserve your place NOW, by using the form below!  Or telephone or text me on: 07956 524679