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Back Pain and Yard Work – They don’t have to go hand in hand!

Back Pain and Yard Work: They don’t have to go hand in hand!

by Seonaidh Jamieson

Physical work and heavy lifting is an inevitable part of a life with horses, whether you’re a Home Groom, Competition Groom, or a leisure horse owner. Seonaidh Jamieson is a level 3 personal trainer and level 3 manual handling trainer. She has worked with riders across the world to improve their fitness for riding through her business, Cherry Tree Training. Here, Seonaidh gives invaluable advice on keeping ourselves pain-free when lifting and lugging in our daily lives on the yard.

 

Pushing Wheelbarrows“I work with horses, of course my back hurts!”

Yard work is heavy on your body, there is no doubt about that. Twisting, turning, lifting, on-your-feet, come-hell-or-high-water hard work. I remember getting home from my first day on the job, laying down on top of my duvet… and waking up to my alarm the next day. I ached all over. I got up and went to my second day at the yard. Over the coming months, I got fitter and the 12hrs sleeps and day after aching stopped. This made my colleague’s back pain (and acceptance of it) all the more puzzling.

Over time I’ve come across more and more people who think pain is an unavoidable part of life with horses. It will always be physically demanding but it doesn’t have to be physically damaging.

Our bodies are clever. They work to find the easiest option in the short term. To avoid effort our bodies will choose to place pressure on ligaments and joints instead of load-bearing with muscles. It will follow its ingrained habits and pick muscles that are easy to use, instead of ones that move joints effectively. It does this to reduce the mental and physical effort in the moment, at the expense of our long-term comfort. Bad habits creep in and risky movement patterns become ingrained.

At the yard, these ingrained habits can place excess strain on our vulnerable lower back. By moving with care and consideration we can protect our back, and wake up the muscles we need to keep us moving smoothly in the longer term. This might sound like a big ask, but there are two main principles that will help you protect your back at the yard:

  1. Core Engagement
  2. Hip Hinges

Let’s take a look at each of these in turn, and how we can use them to protect our back at the yard.

 

A note on shoulders:

If you have a strong core and are familiar with good lifting techniques then your lower back may not be an issue, but your shoulders may cause you pain or discomfort. I won’t go into too much detail just now (I could write a book on shoulders!) but as a general rule, you will want to use the muscles in your back and shoulders to do most of the work. Instead of pulling with your arms, you will want to pull with your back, not your biceps and rotator cuff muscles.

 

Physical WorkCore Engagement

  • Bags of shavings
  • Soaked hay nets
  • Water buckets
  • Saddles
  • Wheelbarrows

When we pick items up without thinking about it our body defaults to our habits. Habits often mean the path of least resistance, but not necessarily the path of least risk. When it comes to bending and lifting heavy items many of us will round our backs and “hang” off the large vertebrae in our lower back. This pulls our back muscles long and tight, and leaves them prone to twinges or being pulled… Enter the posterior pelvic tilt.

While the vertebrae in our back are the largest and best able to cope with stress, it doesn’t mean they should bear the brunt of our yard duties. Our torso is supported by amazing muscles. They are strong, built with endurance in mind and they create the perfect support system to protect our lower back. These muscles make up our core, and the posterior pelvic tilt is a great way of waking them up, giving our back a break and helping to keep us free of back pain.

 

How to use the posterior pelvic tilt

Back Pain and Yard Work - How to use the posterior pelvic tilt 1
Before lifting or moving heavy items take a moment to think about engaging your core. Maintain the pressure throughout your lift and as you place the item down. It can take time and effort to bring this into your day to day movement, but here are some quick tips to help:

 

1. Set yourself up before each lift.

Take a moment to position your core before moving an object. Eventually, your core will engage automatically, but until you have that new habit it pays to be very deliberate with your movements.

 

2. Core conditioning at home.

If you feel like your core needs some extra help why not add some conditioning exercises into your routine? Exercises like planks and hollow holds are great for training these muscles.

 

3. If you lapse – start again!

There is no shame in a blip when creating a new habit or movement pattern. What matters is that you start working on it again. Progress, not perfection!

 

Back Pain and Yard Work - Heavy LiftingHip Hinges

Hip hinges apply any time we bend over or down to reach something. Working in conjunction with our posterior pelvic tilt, we are going to stabilise and protect our spine, and make better use of the big muscles in our legs and bum. Hip hinges are important parts of both squatting and deadlifting, two lifts which should not be confined to the gym!

In practical terms, you are unlikely to adopt a pure squat or pure deadlift at the yard, but with any lift from the ground, there are a few things to keep in mind.

 

1. Check your footing

Will the load take you off balance or make you slip?

 

2. Get the item as close to your core as possible

The closer it is the less strain on your shoulders and the easier it is to move safely.

 

3. Get a secure grip

Nothing worse than emptying a bucket down your boots and the start of the day… plus a sudden movement of the load may aggravate any niggles or weak spots as you try to get control again.

 

4. Establish your posterior pelvic tilt

Engage your core and protect your lower back!

 

5. Before you lift set your shoulders

Keep your shoulders set and stable. Try not to let them hang, brace them in a neutral position and let your legs do the lifting.

 

6. As you lift draw your knees out

If your knees fall in towards each other it places pressure on your ankle, knee and hip joints. To keep them working well for riding, think about your knees tracking out and facing the same way as your toes.

 

7. Repeat these steps as you place the item down

Maintaining good form throughout movements will help ensure your body can cope with the pressures placed on it at the yard.
Some of these may be difficult if you have tight hips and hamstrings (most horse riders have tight hamstrings, no matter which level you ride at). There are two simple exercises which can help you work on your hip hinge.

 

You can even try these two exercises before you ride to loosen off and warm up your hips!

Bodyweight Squat

Back Pain and Yard Work - Bodyweight Squat

 

Hip Hinge Hamstring Stretch

Back Pain and Yard Work - Hip Hinge Hamstring Stretch

 

Using core engagement and hip hinges together we can reduce the strain we place on our bodies, turning yard work from a physical burden to an exercise in good form and body control. You will feel better, have a better awareness of your core and reduce your risk of back pain and injury at work!

These techniques are a blend of personal training and manual handling.

 

https://www.instagram.com/p/BxZuu5VH4Hw/

 

Seonaidh Jamieson is a level 3 personal trainer and level 3 manual handling trainer. She has worked with riders across the world to improve their fitness for riding through her business, Cherry Tree Training.

 

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CONFIDENTIALITY ASSURED *Salary IRO £40k totally negotiable depending on experience plus accommodation *Sponsorship available to suitably qualified non UK citizens *Partner, own horse and pets welcomed (but this is a role with lots of travelling home and internationally) Show Jumping Competition Groom required for a vacancy with a very ambitious and competitive family. Must be an experienced Show Groom in the UK and Internationally with an established referenceable record. Rider is a bonus but certainly not essential. Experienced driving  26t+ lorries and ideally articulated is key. 18 quality jumping horses and homebred/other young stock destined for a career in SJ/jumping all kept in top accommodation to the highest standards. Nice, flexible  accommodation Great team environment with a young, energetic, motivated and progressive team. Top-class facilities Fairly flexible on the number of days worked, can work around anything between 5 and 6 but obviously will be straight through when away at shows You will be well looked after and treated as the professional you have worked hard to become in this very inclusive environment. Must have experience with handling stallions. Please call Caroline & the Team on 0203 006 5730 or email info@carolinecarterrecruitment.com  
If you have an EU or German passport or the necessary immigration status plus an adventurous spirit and would like to turbocharge your CV – we would like you to get in touch soonest *Salary £2047.71 per month/£24,572.52 pa annum/£472.54 pw (Euros equivalent) *Food/accommodation and utilities small charge *Must have an EU or German passport *Dog considered *Short-term contract positions (6-9 months available), as well as long-term jobs, are available *This employer is happy to consider junior and senior, experienced or less experienced This is a unique opportunity to work in a world-class performance horse yard/ auction site/ sales/youngstock /sales and competition yards and on the same employer’s Stud & AI laboratory (during the Stud season) . The Stud role during the season has 2 key elements:  to look after broodmares and their foals. You would also be involved in vet checks and insemination, youngstock handling, stable management, feeding, health care, farrier, etc Grooms/Stud staff interested in working in their world-leading AI laboratory This position requires someone super meticulous and organised to fill and pack the orders for mares to be put in foal to their world-class stallions via AI  you don´t need any horse or lab experience at all. Enthusiasm and dedication to work alongside the best horses, riders, and horse people. This opportunity would be GREAT FUN and a second-to-none experience which would enhance your career anywhere you choose at home and abroad. Outside of the season you may well work with young horses/competition horses/auction bound horses etc etc whatever you r preference vs the yards requirements at the time. All up for discussion. This really does offer a rare insight into world-class horses, world-class facilities, and a truly remarkable experience for any Groom or Stud Person seriously interested in getting to the top of their game. There are also considerable opportunities for advancement and promotion possibilities if you wish to remain in Germany. Please note: Medical aid – by law both employer and employee have to pay 50% Statutory sick pay – the employer pays for the first 6 weeks of medical insurance,  after the 6 weeks they pay around 60-70% 3 meals per day will be provided when working on site, (one of which is a warm cooked meal), and the employee pays 163€ per month contribution All employment/immigration /legal administration – The employer will assist with this but there will be a joint responsibility between the employee and Employer. The agency, Caroline carter Recruitment Ltd. in its capacity as an introductory and not an employment agency,  does not get involved with this apart from in terms of communication between employee and employer if requested in writing/email by the employee or employer Covid-19  – The employee must have had the 1st and 2nd doses but it is not mandatory to have had the booster.  This will be at the employee’s discretion but the employer retains the right to restrict duties without it.   Please call Caroline & the Team on 0203 006 5730 or email info@carolinecarterrecruitment.com
Add considerable experience to your CV – why not consider as a short-term contract position (6-9 months available) as well as long-term jobs. If you have an EU or German passport, an adventurous spirit and would like to show what you are capable of or add to your CV, then this could be for you! *Salary £2047.71 per month/£24,572.52 pa annum/£472.54 pw (Euros equivalent) *Food/accommodation and utilities small charge * Must have an EU or German passport *Dog considered. One of the most professional performance horse yards in the world is looking to add to its team with two key Stud Roles to look after broodmares and their foals. You would also be involved in vet checks and inseminations, youngstock handling, stable management, feeding, health care, farrier, etc Grooms/Stud staff interested in working in their world-leading AI laboratory This position requires someone super meticulous and organised to fill and pack the orders for mares to be put in foal to their world-class stallions via AI  you don´t need any horse or lab experience at all. This employer is happy to consider junior and senior, experienced or less experienced. Enthusiasm and dedication to work alongside the best horses, riders, and horsepeople. This opportunity would be GREAT FUN and a second-to-none experience which would enhance your career anywhere you chose in the future both at home and abroad. A rare insight into world-class horses, world-class facilities, and a truly remarkable experience for any Groom or Stud Person seriously interested in getting to the top of their game. There are also considerable opportunities for advancement and promotion possibilities if you wish to remain in Germany. Please note: Medical aid – by law both employer and employee have to pay 50% Statutory sick pay – the employer pays for the first 6 weeks of medical insurance,  after the 6 weeks they pay around 60-70% 3 meals per day will be provided when working on site, (one of which is a warm cooked meal), the employee pays 163€ per month contribution All employment/immigration /legal administration – The employer will assist with this but there will be a joint responsibility between the employee and Employer. The agency, Caroline carter Recruitment Ltd. in its capacity as an introductory and not an employment agency,  does not get involved with this apart from in terms of communication between employee and employer if requested in writing/email by the employee or employer Covid-19  – The employee must have had the 1st and 2nd doses but it is not mandatory to have had the booster.  This will be at the employee’s discretion but the employer retains the right to restrict duties without it.   Please call Caroline on 0203 006 5730 or email info@carolinecarterrecruitment.com

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Caroline Carter Recruitment Ltd
The Stables
Fildyke Road
Meppershall
Bedfordshire
SG17 5LU

info@carolinecarterrecruitment.com
0203 006 5730 / 07747 686 118

Registered company number 10657796good site
Caroline Carter Recruitment Ltd is registered with the UK Information Commissioner as a data controller with registered number ZA250621

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