Guide To Safe Gardening and DIY

Before you begin...

Warm up

• Protect your body with some simple stretching exercises.
• If you suffer from back pain, reduce the risk of aggravation by limiting the periods of intensive physical labour and alternate jobs.

Wear suitable clothing

• Wear comfortable clothes that allow you to move around easily.
• Never go barefoot whilst working in the garden or the house.
• Wear sturdy, solid shoes that protect and support your feet.

• Keep long hair and jewellery out of the way. 

Have the correct tools for the job

• Well-designed tools can help prevent back pain so look for equipment that suits your height and build.

Plan ahead

• Home improvements can take far longer than anticipated. Many injuries occur because we are tired or over-doing things, so set realistic timeframes and don’t be tempted to cut corners to try and rush a project through. Identify potential hazards
• Beware of uneven steps, slippery paths, broken paving slabs and loose carpet. If you are working in the loft, or on the stairs, make sure there is enough light for you to be able to see what you are doing.

Know your limits

• Accept that if a job is too demanding, it would be safer to get help.

Lifting

• Don't try to lift too much at once and remember to keep the load close to your body.

• Keep your stomach muscles pulled in, bend with your knees (not with your back) and push up with your legs.

• If an object is too heavy for you, use a wheelbarrow or a trolley, if appropriate, or ask someone to help.

• Tools and equipment are designed to take the strain out of home improvement projects, as long as they are used properly and you remember to think about your posture.

Don’t overdo it

• Listen to your body and stop work immediately if you notice aches and pain set in.
• Set realistic timeframes for projects and give your body a chance to recover by taking regular breaks and drinking plenty of water.
• Following prolonged bending, stand up, put your hands on hips and bend backwards.

Tidy up

• Don't put off tidying up at the end of the day. Tools left lying around can cause serious injuries.
• Be especially vigilant if there are children or pets in the house or garden.
• Store tools in an orderly way so that they are easy to retrieve.

Relax

• A little mild, non-impact exercise such as walking or swimming will help your body to cool down and can help ward of post exercise muscle soreness
• Place a cushion between your lower back and a chair this will help support the natural curve in your spine and relieve tension.