Now that it’s July, you’ve probably finished most of your major gardening work for the summer, unless of course you are in the process of doing some landscaping. However, it’s always a good idea to use proper body mechanics while in the garden to avoid injury to your back or other joints.
Autumn will arrive soon enough and some of us will have more planting to do and other garden maintenance to prepare for winter so here’s some tips for you to help you avoid injuring yourself when you’re just trying to get a little gardening done.
Protect your joints
If you will be kneeling while working in the garden use knee pads, a knee cushion or a kneeler seat to protect your knee joints. Also remember to use tools with padded handles or easy spring loaded grips in order to minimize stiffness in your hands.
Take care when lifting!
We just finished mulching our garden – yes we were a little behind as usual! bags of garden mulch, soil and other garden supplies are heavy and can be difficult to carry. Use a wheelbarrow to move items from your car and place them close to the area where you will be using them. Another great idea is to open the bag, dumping the contents in the wheelbarrow or close to where you’ll be using it and then use a shovel to move small portions of the material to the garden.
Plan your tasks and conserve your energy
Just like in nursing and many other jobs it’s best to prepare everything that you’ll need before you start a task. Gather up all the gardening equiptment that you’ll need in a basket or container and carry it to the yard. This will save you trips and perhaps some time searching for tools once your already working in the garden.
I tend to bend or squat while working in the garden and I almost always end up with a sore back. Sit or kneel in one area and complete your gardening task – weeding, planting, pruning before moving to another area of the garden. This will also help conserve your energy and kneeling or using a kneeler seat will help your back too.
Moving heavy plants and other heavy objects
When it comes to landscaping your yard with new trees, shrubs or plants – perhaps large plants or ones in containers always try to move them with a wheelbarrow.
Tip the wheelbarrow forward as close to the plant as possible. Then gently rotate the pot or ball of plant onto the wheelbarrow. Slowly bring the wheelbarrow into standing position (keep your knees bend while you do this to easy your back). Carefully move the plant to it’s destination and reverse the process to get the plant off the wheelbarrow.
If you were thinking ahead and already dug a hole for the plant you might be able to move it right off the wheelbarrow and into it’s new hole!
If you have to lift a heavy item squat down, get a good grip and use your legs to lift. Don’t use your back or you’ll risk injuring your back. If there is someone else around to help you move heavy plants don’t hesitate to ask for help.
Work on one project at a time
I’m guilty of starting several projects at once and then feeling compelled to finish all of them before I stop gardening for the day. Don’t be like me – start one project at a time and finish it before moving on to another project whether it’s planting your annuals or planting seeds or seedlings or digging holes for your new roses. One job at a time.
Take a moment to decide which task needs to be given priority. Perhaps one task will take a lot longer than an other or your plants are desperately in need of care. Decide which job needs to be done first and start it. This can keep you from overdoing it and you might feel more satisfied with yourself when you complete the task rather than having several unfinished jobs on the go.
Listen to your body!
Yet another rule that I’m guilty of not following. I push myself in the garden even when I’m not feeling well or when my back is in full on spasms. I just will not go inside until I’m finished whatever I started. (I am getting a little better at listening this year as I try to plan smaller tasks).
Your body will tell you when it’s had enough. Listen to it. Muscles aching? Feeling tired? Sit back and take a break or stop your work for the day.
If you drink water while working in the garden you’ll remain well hydrated and well hydrated muscles will cramp less.
Don’t forget to stretch once you are done working in the garden. Stretching will help reduce muscle soreness and keep your more flexible. Once inside take a shower or a long soak in the bath tub to ease those muscles. Your body will thank you for it!
I give myself this advice every year but do I follow it? Well, sometimes; like when it’s too late! My biggest problem is weeding standing up, which means I bend from the waist and don’t bend my knees…I know, don’t say it!
Not starting multiple projects is my downfall. Good advice..thank you..
Thank you for all the tips, they are indeed very helpful!
Happy gardening!!