After only 5 days of doing some simple lower back exercises for 10 mins each morning I can now actually move around and get up without going 'oooh'. Fab. But I don't want to dgo through all that ever again and so obviously so re-education on the whole lifting/digging technique is required.
I've started by avoiding bending over when ever possible and 'bending zee knees' which has helped enormously, but there's still the whole digging thing to conquer.
I've watched a couple of YouTube videos which give some ideas on how to dig without hurting your back but would still love some ideas/suggestions! So what digging technique do you use to avoid hurting your back?
I hardly use my back when digging as I also have a bad back. I use a fork mostly, and I hope this makes sense: Push down vertically into soil, with foot on top. Push handle away from yourself a bit (by straightening your arms), then pull handle towards yourself with your arms, then use your weight to push the handle towards the ground by bending your knees. Then lift the fork (with soil on top), using your knees and keeping your back position constant.
All the time concentrate on not using your back to lift. It feels a bit odd to start with but it's worth the effort.
My tip would be to use a smaller spade and take smaller clods of earth each time. I am also fortunate that my soil is really easy to dig.
I too suffer with lower back issues so tend to use a fork as well,but if room allows I prefer to break the soil up with my rotorvator...it's a godsend !!!
Easiest answer is too follow the Pain management course suggestion which is to always allow yourself twice the amount of time for each task,meaning you take many short breaks,this method stops you from applying to much intensity to your task,and therefore helps avoid creating too much pressure on an already sore area.
Gazza
Thanks for all your replies and suggestions. Just wondering why a fork rather than a spade? I'm guessing easier - does it force you to pick up less?
You hit the nail on the head. Its your lower back that needs to strengthen. If you keep at it you will build your lower back but do as much without killing yourself. Start slowly and let your muscles warm.
Believe me if you have no underlying back problems it will become easier.
I spent most of my working life installing water pipes which meant a lot of hand digging. When I started I could barely stand straight by the end of the day.
If you build on it you will get there.
You could try an auto spade/fork such as the terrex or hortag, i have the former and dont have to bend at all to dig, just push it in pull on the handle and a spring does the work for you.
http://www.youtube.com/watch?v=WezHc-107Dc&feature=player_embedded
Thanks HippyDave for the autospade suggestion - I've heard of these & I am intrigued. Are they as good as they look?
Here's a link to some info and suggestions on how to garden without back pain in case others find it useful:
http://backandneck.about.com/od/gardeningandbackpain/tp/weedingbackstrain.htm
Quote from: pg on May 29, 2013, 17:27:31
Thanks for all your replies and suggestions. Just wondering why a fork rather than a spade? I'm guessing easier - does it force you to pick up less?
Like Ollie, I always dig with a fork. If you get a good technique you hardly lift the soil at all - I do more of a folding action.
I don't know about everyone else, but I dig sideways - if I'm digging from right to left I'm putting the fork in at 45 degrees and then folding the forkfull to the right, not in front of me.
I suspect much depends on the type of soi - I have a light stony soil. Clay is always going to be a challenge whatever you do.
I get on very well with it, i had severe acid reflux and could do no bending or lifting with out causing myself great pain and discomfort and using one of those was a god send, and i now use it all the time it has fork and spade heads and works very quick. My version is the German hortag but they are much of a muchness.
being a wheelchair user I dig from sitting so have got a couple of the wolf garten claws which make things really easy.