Spring
1. When gardening always "warm up" first. this may sound strange, but weeding, digging, mowing etc can result in a pulled muscle or bad back if you have not recently used your muscles in that way, especially if you have not been active during the winter months.
2. In particular:
Use a kneeling pad when weeding, rather than bending.
Take frequent breaks, at least every half hour.
When mowing, do not swing the mower, use gentle, short movements.
Vary your work so that each set of muscles gets a turn to rest.
When digging, try to use both feet alternately, if you van. In any case, only lift loads which you can comfortably deal with.
If using a wheelbarrow, take more loads which are lighter rather than fewer, heavier ones.
If reaching up to tie or prune high branches do not overstretch. In particular, do not stretch up and twist at the same time.
Where possible, lift objects close to your own body rather than at arms length.
3. Spring cleaning should be undertaken gradually, not all in one go. Try not to overstretch. Especially:
If you can, sit down to do ironing.
Vary your tasks and take frequent breaks.
Try to ensure work surfaces are the correct height for you.
When standing for long periods, use a footrest and alternate feet.
When vacuuming, do not swing the vacuum but use a gentle to and fro movement, keeping it close to your body.
When lifting, bend your knees not your back and keep the load in towards your body.
Be aware of your own limitations, especially as you get older - seek assistance if an object is too large or heavy to lift by yourself.
4. If starting a fitness regime for the summer, begin slowly and only increase your workload gradually. Always warm up first and cool down and stretch afterwards. Be prepared to change your habits.
5. STOP any activity if you feel pain, and consult your osteopath for advice!
Summer
1. Everyone loves to get away from it all, but back problems are commonly caused by sleeping in hotel beds! Get advice about preventative exercises and the best sleeping positions from your osteopath before you go....and if back problems do occur, consult your osteopath on your return.
2. Try to travel light! Carrying heavy luggage strains the back and shoulders. If possible, use a trolley-case or fit wheels to the luggage. If you have to carry it, try to balance the load evenly on both sides...two lighter loads are better than one heavy one.
3. If you have a long flight, try to get up and walk about at frequent intervals, and take an inflatable neck rest, for more comfortable sleeping.
4. Playing holiday sports which you are not used to can also cause problems. Always warm up first and see your osteopath when you get home, if you do sustain an injury or strain.
5. Lawn mowing can also cause back problems. If you have a hover mower, do not sweep it around at arm's length, but keep it closer in to your body and push back and forth in smaller sweeps. Vary your movements, and change your leading foot frequently.
6. Home decorating can also cause problems - don't overstretch and take frequent breaks. Warm up first - you will be using unfamiliar muscles! Try to avoid looking up for long periods, e.g. when painting ceilings.
7. Remember, PAIN is a warning sign - don‘t ignore it.
8. When in doubt seek advice from your osteopath.
Autumn
1. When clearing fallen leaves, pace yourself and take frequent breaks. If you feel tired or achey, DO NOT carry on to finish the job! Have a rest and "leave" it for another time! Try to bend from the knees and don't bend and twist at the same time. Be sure to warm up first, especially if you are unused to this kind of work.
2. Wrap up warmly when the weather is cold and try not to sit or stand in a draught. This can often cause neck spasms, which are very painful!
3. On Guy Fawkes night, be aware of the effect that looking upwards for long periods can have on your neck. Fireworks are fun, but can cause other problems apart from the obvious. In particular, do not look up at a firework display while carrying a child on your shoulders. It may be great fun for them, but your neck will complain later! Not only can this cause neck aches and pains, but other symptoms such as headaches and dizziness.
4. Wet fallen leaves can be lethal! Take care when walking on autumn leaves in the wet....if you do slip and fall, always consult an osteopath, even if your symptoms seem to get better by themselves. This type of injury can cause imbalances in the pelvis or, even worse, an injury to the coccyx (tail bone).
5. Be aware while doing any manual work whilst on pain relieving medication. The medication can mask your symptoms and you may unwittingly cause more damage.
6. Remember, PAIN is a warning sign - don‘t ignore it.
7. When in doubt seek advice from your osteopath.
Winter
1. Take care when the weather is below freezing - the ground may be icy! If you fall, do see an osteopath, as injuries of this kind can often cause the pelvis to become misaligned. This may seem to get better, but, if not checked and corrected can cause problems in other areas of the body!
2. Wrap up warmly and try not to sit or stand in a draught. This can often cause neck spasms, which are very painful!
3. If shovelling snow, take frequent breaks and do not lift loads which are too much for you, or which you are not used to lifting. Instead make more journeys with smaller loads. Always bend from the knees, not the back!
4. When playing winter sports, such as football or going skiing, always warm up well before starting. In the case of skiing, try to build up time on a skiing machine at the local gym, in order to ease yourself gently into the use of muscles you might otherwise be unaccustomed to use!
5. When hanging Christmas lights or decorations, use a stable ladder and do not overreach! It is easy to damage your back when stretching and twisting rather than moving the ladder.
6. Christmas trees are heavy and awkward, so always get help to carry them and set them up, if at all possible.
7. When Christmas shopping, try not to get carried away and buy more than you can comfortably carry. Always distribute the load as evenly as possible.
8. Especially for "Santa" - take care when carrying those heavy sacks of toys!
