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10 Great Tips to Weed Out that Back Pain

Even a simple task such as pulling weeds can be hard work for the back. Here are some helpful tips to keep your back safe while working in the yard.

Rakish Angle

Get A Handle On It. Use tools with long arms to avoid having to bend over. Mulchers can be used to tear up ground rather than pull weeds by hand.

  1. Wheel About. When able use a wheelbarrow or a push cart to move heavy pots or bags of dirt around. Pushing is easier on the back compared to pulling, due to the position of the spine.
  2. Take A Seat. Support yourself by using a chair. Getting up and down from the ground can be hard on the back, a raised surface provides an easier way of getting up.
  3. Move Around. Change positions frequently to avoid aches and pains. Stay in one position for no longer than 30 minutes. Try seated, standing, 3 point kneel, and high kneeling positions.
  4. Work Upright! Bring potted plants to waist height by placing them on a table. This will allow you to work in tall position. You can also try vertical gardens or raised garden boxes, this can be a great space saver as well!
  5. Pad Up. Use heavy duty knee pads to protect your knees in a kneeling position. Using one hand on the ground is an easier position than no hands.
  6. Avoid Twisting. Take a few steps turning with heavy pots rather than rotating through the spine.
  7. Engage your core. Squeezing your abdominal muscles while in bent over or twisted positions helps protect the spine. Keep weight close to the body and lift with your legs to protect the back while moving heavy objects. Maintain strong core muscles, as they are a key component of preventing injury.
  8. Keep Limber. Stretch your back, hamstrings and shoulders before doing any extensive gardening. It is important to stay flexible to be able to enjoy more strenuous activities.
  9. Water Yourself. Staying hydrated is an important aspect of injury prevention as water is an essential component of muscle function. It is easy to become dehydrated when exposed to the sun and heat while gardening.
Services Offered:

Acupuncture
Dry Needling
Intramuscular Stimulation (IMS)
Physiotherapy
Virtual Physiotherapy

Related Conditions:

Upper and Lower Back

Patient Resource Guides:

Gardening Tips to Weed out Back Pain
Top 4 Misconceptions about Back Pain

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COVID-19 SAFETY

Easthill Physiotherapy + Acupuncture Clinic has protocols to ensure the utmost safety for our patients, team and community. We have worked hard to protect our public health during this pandemic. Medical masks are mandatory for all staff and patients to keep everyone safe, and we appreciate your commitment.

We continue to follow the guidelines and protective measures indicated by our regulatory boards and governments. Our team has also had extensive training on our new protocols, and we are all 100% committed to ensuring our patients’ safety.

This is the new normal.

All patients and staff will be screened before each visit. Unfortunately, anyone showing signs of respiratory infection will be unable to come into the clinic. We will encourage and book virtual physiotherapy appointments for those that need help but are symptomatic if a client is at greater risk or for anyone who is not comfortable coming into the clinic.

We have the highest standards for hand hygiene and cleaning. All equipment and rooms will be disinfected after each use, frequently touched surfaces will be sterilized, and personal protective equipment will be used in all appropriate situations. Patients and staff will have hand washing stations to ensure proper frequent hand hygiene.

We also understand that it is necessary to reduce the risk of transmission with physical distancing. To do this, we have installed plexiglass barriers, reduced the number of appointments available by spreading them out and designed an optimal patient flow that minimizes contact with other patients and staff before and after appointments. Our team is also committed to practicing these as measures of hand hygiene and physical distancing outside the clinic to be safe when they return to work.

Although it may seem different with the steps we need to take, the Easthill Physiotherapy + Acupuncture team is still the same! We still believe in the same values and are here to provide an extraordinary physiotherapy experience. This is not going to change. Our goal is to keep all of us healthy and happy.

Our fabulous admin team is available to book in-clinic appointments now. Or if you prefer a virtual physiotherapy visit, we can book that too. Please call us at 250-545-2922 to book an appointment or if you would like more information.

Chris Burk + Rob McMillan
Owners, Easthill Physiotherapy

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