SAFER WAYS

THE healthiest ways to do household chores. This week: Bend your knees to dig in the garden

DO YOU suffer from gardener’s knee? You might have to change the way you dig. A new study has found the perfect digging posture halved the amount of force on the lumbar — or lower — region of the back and reduced shoulder strain by 100%, making the job less tiring and cutting the risk of post-gardening aches.

The perfect digging posture is bending your knees, rather than bending your back forward or stretching, said lead researcher and biomechanics specialist Dr James Shippen. This posture also requires less effort, and so exerts less force through the joints.

And the same advice applies indoors. For example, when stacking the dishwasher, put heavy items at the front so you don’t have to reach at an odd angle to get them out, suggests physiotherapist Jon Bongcawel. ‘Also, bend from the knees to take yourself down to the dishes’ level, rather than bending from the waist to pull them out or put them in.’