It’s that time of year again. Time to exchange snow shovels and winter boots for gardening tools and your lawn mowing shoes. While the warmer weather brings on a new sense of happiness and energy, we need to remember to use proper body mechanics (low back pain is the number one injury associated with gardening) and follow general safety to avoid muscle aches and potentially serious injuries.
From lifting heavy bags of soil to using sharp tools, there are many potential hazards that can cause serious harm. Fortunately, there are several steps you can take to reduce the risk of injury when working in your yard and garden.
Here are a few tips to make your gardening and yard work experience more enjoyable and less painful.
Lifting
Lifting heavy objects such as bags of soil, planters, and mulch improperly can lead to low back strains and/or sciatic pain. Other options include moving half of the soil/mulch to a separate pot before lifting the bag or planting into smaller pots that are easier to maneuver. Using a garden cart or wheelbarrow can also assist with moving heavy gardening materials. Remember to lift with your legs, avoid simultaneous lifting and twisting and keep heavier objects close to your body to avoid injury.
Planting
Prepping the soil can also be a difficult and tedious task requiring prolonged forward bending and frequent changes in position. Try prepping the planting bed by using long-handled gardening tools. Once the soil is ready, plant from a kneeling position using either a kneeling stool or a cushion. Remember to avoid twisting the spine. Those with known chronic low back pain may want to consider planting into pots, flower boxes, or raised flower beds to avoid further injury.
Weeding
Most people dislike weeding their gardens and flower beds. Options to reduce the need to do so include using plants as ground cover or using mulch in your flower beds to minimize weed growth. If using a weed spray, look for bottles that have a sprayer hose to allow you to stand upright while treating your problem areas.
Mowing
Mowing is another task that most people find tedious. When able, use an electric start mower. The action of pulling a cord to start your mower is the most common cause of low back injuries. If you must use a pull start mower, remember to bend at your knees and maintain the natural curve of your spine while reaching for the cord. Make sure you tighten your abdominal muscles just before pulling the cord in order to support your spine. If using a push mower, remember to maintain a proper upright posture and take breaks as needed.
Here are a few more recommendations to help you avoid injury or discomforts.
Warm-up exercises
Before starting any strenuous yard work, it is essential to warm up your muscles to prevent injury. Simple stretching exercises can increase flexibility, improve circulation, and prevent muscle strain. Warming up for just 5-10 minutes can help you avoid painful injuries and keep you working for longer periods.
Use ergonomic tools
The tools you use in your yard and garden can make a significant difference in your safety and comfort. Ergonomic tools are designed to reduce the strain on your body, making them more comfortable to use for extended periods. Look for tools with padded grips, angled handles, and adjustable heights that can be customized to your needs. Ergonomic tools can help you maintain good posture and prevent wrist, back, and shoulder injuries.
Wear appropriate clothing and protective gear
Wearing appropriate clothing can prevent injuries and keep you comfortable while working in your garden or yard. Avoid wearing loose clothing or jewelry that can get caught in machinery or tools. Long pants, sturdy boots, and gloves can protect your legs, feet, and hands from cuts, scrapes, and insect bites. Wear protective eyewear to keep debris from entering your eye which can cause serious injury. To protect yourself from the sun’s harmful rays, it is always recommended that you should wear a hat and sunscreen.
Be mindful of your posture
Poor posture can lead to back, neck, and shoulder injuries, especially if you spend long periods bent over or kneeling. Keep your back straight and use your legs to lift heavy objects, rather than straining your back. When working on the ground, use a kneeling pad or garden bench to support your body and prevent stress on your joints.
Take frequent breaks
Taking frequent breaks can help prevent muscle fatigue and reduce the risk of injury. Stand up, stretch, and take a short walk every 20-30 minutes to increase blood flow and oxygen to your muscles. Resting and hydrating regularly can help you maintain your energy level and reduce the risk of heat exhaustion.
Remember to listen to your body. Take frequent breaks and change positions when you experience aching, cramping, or fatigue. Stay hydrated and wear sunscreen. If you do happen to experience low back pain or any other injury, contact your healthcare provider.
©2023HealthSpot References: (1) “Gardening Health and Safety Tips,” The Royal Society for the Prevention of Accidents, https://www.rospa.com/Home-Safety/Advice/Garden-Safety-Tips (2) “Garden Safety Tips,” The Center for Disease Control and Prevention, https://www.cdc.gov/homeandrecreationalsafety/water-safety/waterinjuries-factsheet.html (3) “Gardening Safety Tips,” The National Safety Council, https://www.nsc.org/home-safety/tools-resources/seasonal-safety/summer/gardening (4) “Gardening Safety,” The American Society for Surgery of the Hand, https://www.assh.org/handcare/hand-arm-injuries/gardening-safety