How to prevent injury 

It’s a lovely weekend with a great weather forecast and it’s time to get gardening.

1. Invest in long-handled, well-made garden tools – these give better leverage. Wear loose-fitting, comfortable clothes.
2. Warm up before gardening with simple, gentle side stretches to help the muscle groups prepare for the activity.
3. When weeding and kneeling work in an arc at about arms’ length, don’t over reach.
4. Avoid lunging forward as this puts strain on the muscles of the lower back.
5. With a big garden where lots of digging is required, consider hiring a rotavator for half a day, costing around £30. “Spending a few pounds on this type of machinery can be very cost effective. If you injure your back the cost in time and money could be much higher,” Samatha warns.
6. If trees need pruning, make sure someone is with you to hold a ladder and don’t over reach – move the ladder frequently rather than stretching that bit too far.
7. When laying patio slabs, hold the slab close to the body, bend the knees and go down on one knee.
8. If you are using railway sleepers, always ask another person to help.
9. Take breaks every 20 to 30 minutes to give your back a rest.
10. If while gardening you feel a twinge in your back, stop, move around and take a break. If the pain does not go – use an ice-pack (not a heat pack) on the painful area. “Don’t put an ice-pack directly onto the skin. Always wrap it in a thin layer of cloth, like a tea towel, and apply it for about 20 minutes. Keep mobile though, don’t veg out on the sofa as that is not good for the back.” If your back is still stiff and sore the following day, seek advice.