Training for Running Events: Top Tips from EffectivePhysio

Gardening is a wonderful activity that offers both mental and physical health benefits. However, it can also lead to aches and pains, especially in the lower back. To help you enjoy gardening while minimizing the risk of back pain, please read on for some valuable tips: 1. Warm Up Before You Dig In Just like any other physical activity, gardening requires a warm-up. Spend a few minutes doing gentle stretches to prepare your muscles. Focus on your back, shoulders, and legs. This will improve blood flow and flexibility, reducing the risk of strains. 2. Lift Smartly When lifting heavy objects (such as bags of soil or pots), follow these guidelines: When shovelling rubble or earth, shovel small amounts at a time Keep Objects Close: When lifting or carrying objects, keep them close to your body. This prevents overreaching and maintains a balanced spine position. Work at waist height with your elbows bent and arms at your sides whenever possible. Bend Your Knees: Instead of bending at the waist, squat down by bending your knees. Keep the load close to your body and lift with your larger leg muscles rather than straining your back. Avoid Twisting: When lifting or moving objects, pivot with your feet rather than twisting your spine. Twisting while carrying a heavy load can lead to muscle strains and spinal injuries. 3. Mind Your Posture Maintaining good posture is crucial for back health. Here’s how to do it while gardening: Kneel or Squat: When weeding or planting, kneel on a soft surface (use a kneeling pad or cushion) or squat down. Move close to the plant to avoid bending forward, as this puts pressure on your lumbar spine. Stand at table if possible: Avoid bending by planting at a table with your elbows at 90 degrees by your side. Use Long-Handled Tools: Invest in long-handled tools (like spades and rakes) to reduce the need to bend over excessively. These tools allow you to work while keeping your back straight. Squat down and then straighten legs when pulling weeds out. This will help to keep the back straight. 4. Minimise Repetitive Movements Gardening can be addictive, change tasks frequently to prevent overuse of specific muscles and don’t forget to take breaks. Stand up, stretch, and walk around every 20–30 minutes. This prevents muscle fatigue and allows your spine to rest. 5. Hydrate and Listen to Your Body Staying hydrated is essential. Dehydration can lead to muscle cramps and stiffness. Also, pay attention to any discomfort. If you feel pain, stop and assess. Continuing to work through pain can exacerbate existing issues. Rest when needed, stay hydrated, and consider using hot or cold compresses if you experience back pain. 6. Wheelbarrow Wisdom When using a wheelbarrow: Never over fill the wheelbarrow Push, Don’t Pull: Push the wheelbarrow rather than pulling it. This engages your leg muscles and keeps your back straight. Elbows In: Keep your elbows close to your body while manoeuvring the wheelbarrow. This reduces strain on your shoulders and back. 7. Using the lawn mower Never swing your body from the waist, turn your whole body in line with the mower, keep elbows by your side 8. Cool Down After Gardening After a productive gardening session, cool down by doing some gentle stretches. Focus on your back, hamstrings, and hip flexors. This helps prevent muscle stiffness and promotes flexibility. Relax in a supportive chair afterwards. Remember, a healthy back is essential for enjoying your garden to the fullest. By following these tips, you’ll be able to nurture your plants without compromising your spine. Even with these precautions, occasional back pain may still occur. If you do experience discomfort, rest, pain relievers, and hot/cold therapy can help. In some cases, physiotherapy treatment may be necessary. Please call EffectivePhysio on 07719987520 to book an appointment. Happy gardening, and take care of your back! 🌿🌸 Feel free to share this article with fellow gardeners and may your garden flourish! 🌱🌼

Common Misconceptions about Physiotherapy Myth: Physiotherapy is only for sports injuries. Fact: While physiotherapists do work with athletes, their expertise extends far beyond sports-related injuries. Physiotherapy helps people of all ages and backgrounds, addressing various conditions like chronic pain, post-surgery recovery, and mobility issues . 2. Myth: Physiotherapy is just about exercises or massage. Fact: Physiotherapy involves a personalized approach. It’s not just a list of exercises. Private physiotherapists offer tailored treatment plans that may include techniques such as acupuncture, or manual therapy . 3. Myth: Physiotherapy is expensive and requires frequent visits. Fact: It is cheaper than surgery and most private alternative therapies. Delaying physiotherapy due to perceived costs can lead to more serious issues. Investing in treatment early can prevent prolonged pain and potential financial strain. 4. Myth: You need an injury to benefit from physiotherapy. Fact: Physiotherapy isn’t only for injuries. It can enhance overall well-being, improve posture, manage chronic conditions, and even help with breathing pattern dysfunctions . 5. Myth: You can only see physiotherapists in the NHS. Fact: You can see physiotherapists who are trained and regulated with the same rigour as the NHS physiotherapists, in Horsham at EffectivePhysio. Remember, physiotherapy is a valuable resource for maintaining health and preventing problems. Don’t let misconceptions keep you from seeking the benefits it offers! Call EffectivePhysio on 07719987520.

What Is Sciatica? Sciatica is the symptom of pain radiating from the lower back or buttock area to the posterior or outer side of the leg down to the feet and even the big toe. The sciatic nerve becomes irritated or compressed at some point along its course. Common Symptoms include: Pain in the buttocks, back of the leg, foot, and toes. The distance the pain travels down the leg is an indication of the severity of the compression or irritation of the nerve. The pain may feel like stabbing, burning, or shooting. Tingling sensations (like pins and needles) or numbness. Weakness in the affected leg. Pain worsens with movements in certain directions. Other movements may ease the pain. Back pain may or may not accompany sciatica. Causes of Sciatica: Bulging Discs (Herniated Disc): A bulging or herniated disc compresses the sciatic nerve. Inflammation / scar tissue of soft tissues such as ligaments around facet joints (the wing joints either side of the disc joint at each level of your spine) or the pelvic joint may ‘tether’ the nerve and prevent it gliding through the tissues smoothly causing the nerve (the structure telling your brain there is pain) to be irritated. Piriformis Syndrome: Tightness or spasm of the piriformis muscle deep in the buttock area. Lumbar Spinal Stenosis: Narrowing of the spinal canal, putting pressure on the nerve. Spondylolisthesis: Vertebrae slipping out of alignment. Pregnancy: Pressure on the sciatic nerve due to changes in the body during pregnancy. How Can Physiotherapy Help? The physiotherapist will assess you to find out what is compressing or irritating the sciatic nerve and tailor treatment according to the findings. Exercise Prescription: A physiotherapist will design a personalized exercise program. Strengthening exercises for core muscles to control any movements that are ‘giving’ and therefore putting strain on the tissues. Stretching exercises to improve flexibility, minimise stiffness and reduce nerve compression / tethering. These exercises are often the ones that give ‘first aid’ pain relief. Exercises to glide the nerves to reduce tethering and therefore pain. Manual Therapy: Techniques like joint mobilization and soft tissue techniques to help the sciatic nerve move freely within its structures. Acupuncture may also be used. Posture Correction: Proper posture during sitting, standing, and lifting. Avoiding prolonged sitting. Self-Care Tips: Heat Packs: Apply heat to your lower back. Cushioning: Use a small, firm cushion between your knees while sleeping on your side. Gentle Exercise: Start moving as soon as possible, for example, with short, gentle walks gradually increasing the distance. Pharmaceutical Support: Consult a pharmacist for suitable painkillers. When to Seek Medical Attention: Severe pain or worsening symptoms. Weakness or numbness in both legs. Numbness around genitals or difficulty urinating. Loss of bowel or bladder control. Remember, early intervention and appropriate management can significantly improve sciatica. If you experience sciatica, consult a physiotherapist if symptoms do not improve with home treatments within 1 to 2 weeks. Physiotherapy for back pain and sciatica is available privately at EffectivePhysio. Call 07719987520.