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Spring is once again upon us. We want to soak up the sunshine. Put our gardens in order. Fight the weeds. Oops! The biggest casualty in this war is our BACK!
OOPS! MY BACK!
First things first. We must protect ourselves against our enemy:
LOW BACK PAIN.
The Do's:
Warm up and stretch before gardening.
Get as close as possible to what you are lifting.
Place your feet wide apart for a solid support base.
Bend your knees and keep your back straight.
When lifting an object hold it close to your body and keep it there until upright.
When standing up place your hand on your thigh for extra support.
When shovelling place your feet one in front of the other and wide apart for good support.
To keep the small curve in your lower back always bend at the knees and hips.
Keep your shovel close to you and straighten your legs to lift the load.
Turn and move your feet to empty the shovel.
The Don'ts:
Don't keep your legs straight when bending or lifting.
Don't overdo it. Take your time. Every so often stand up and stretch. Enjoy it!
Don't do the twist. Always remember to turn your feet around.
Don't overload. Keep your loads small and light.
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