Tips For Pain-Free Gardening
Crouching, lifting, pushing, pulling, and carrying. Gardening can be a strenuous activity. Protect your body while gardening this spring and summer. Make sure you are making the necessary precautions and keep your body in shape to prevent injury.
If you engage in physical activity without preparation for all the bending, twisting, reaching, and pulling that comes with yard work, you may potentially find yourself dealing with:
Muscle pain
Back, shoulder, and knee strains
Back disc bulge or herniation
Shoulder, elbow, and knee tendonitis/bursitis
Tips to Avoid injury from Gardening
Develop a plan for yard and garden work and stick to it
Start slow and progress the level of activity – one to two hours at a time
Work smarter, not harder. Use tools to decrease strain on your body
Warm up by walking and stretching before - especially your back, shoulders, and legs
Use knee pads or a gardening pad. If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground.
Change positions often. For example, alternate container planting at waist level with ground planting to alleviate pressure on muscles and joints, and reduce overuse.
Take breaks to allow your joints to rest – even if you feel great!
Drink water, walk and stretch to reduce stress on your joints. Use this time to plan your next task.
Stand, walk, and stretch again before hitting the shower.
Any persistent pain lasting more than 48 hours should be addressed by a physical therapist or other medical professional.