Proper Body Mechanics for Gardening

Many of us look forward to this time of year when we can be out in the fresh spring air, enjoying the birds and plants that are growing in our gardens. Working in the garden is great exercise and rewarding in many ways. As with any exercise, gardening can put stress on our bodies. With proper techniques, you can reduce chances of pain and injury.

You should treat gardening as a sport and warm up before you start. Stretch the most used muscles in your upper and lower body; this will help you become more flexible and able to handle the tasks ahead. Light stretching when you are done helps prevent stiffness later.

As we get older, it becomes more difficult to do as much at one time as we once could. Most injuries occur from doing too much too quickly, so spread out your activities throughout the week.

Keep good body mechanics in mind. Remember to lift heavy bags of dirt or mulch by keeping your back straight and bending your knees. Keep the bag close to your body and lift with the strength of your legs.

When shoveling, dig and lift, turning your whole body before you empty the contents. Avoid lifting, twisting and throwing, especially heavy or wet materials. Avoid bending forward for long periods of time; this can cause problems by putting pressure on your back and knees.

Take frequent breaks and trying to alternate use of different muscle groups; this will help minimize repetitive stress on your spine and muscles. Take a break every 30-60 minutes to get a drink of water every 30-60 minutes.

Most injuries occur when you try to do one last thing, so stop before you become fatigued, stiff, sore or experience pain. If you have pain, ice the area for 15-20 minutes. If that does not help, contact your health care provider.

There are many ergonomic garden tools available to help make gardening experiences safe and products without injuries. Happy Gardening!