Garden Smart. Garden Strong.

by Kristy Como Armand

Gardening may be good for the soul, but it can be tough on the body. From digging and lifting to bending and twisting, yard work engages muscles and joints in ways many of us aren’t used to.  

Dr. Sarah Clevenger, physical medicine and rehabilitation specialist with the Center for Orthopaedics, says understanding proper body mechanics can help prevent common aches and injuries so you can enjoy your time in the garden pain-free. “This is especially true for older adults and those who normally live a sedentary lifestyle,” she explains. “Certain part of the body, such as the shoulders, neck, back and knees, are the most vulnerable to injury during gardening, but with awareness and preventive measures, injury can be avoided while working in your yard.”  

Clevenger says prevention is the best medicine to avoid any injuries while doing gardening work. “Gardening works a lot of muscles and joints and involves a range of motions, including standing, leaning, kneeling, crouching, bending over, squatting, twisting and lifting. Strong core muscles and flexibility are key to preventing injuries that may happen during gardening, so if you’re a gardening, maintaining or improving these will help you avoid pain and injury.” 

Dr. Clevenger offers the following suggestions for avoiding injuries and minimizing the impact of gardening on your body:   

Warm up before you begin. A brisk, 10-minute walk and gentle stretches for the spine and limbs are good ways to warm up. 

Protect your back. Use good body mechanics when you pick something up or pull on something, such as a weed.  

• Bend your knees, tighten your abdominals and keep your back straight as you lift or pull things. 

• Keep objects close to your body when lifting. 

• Maintain the natural curves of the spine as you work and avoid overextending in any direction. 

• Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your full body as one unit.  

• Keep your movements smooth and avoid sudden twisting or reaching movements.  

•Let tools ease the lifting burden. Use a garden cart or wheelbarrow to move heavy planting materials or tools. Be sure to keep your back straight while using a wheelbarrow. 

Change positions frequently. This will help you avoid stiffness and cramping. Pay attention to your body and if something starts to feel strained, take a break, stretch that body part in the opposite direction it was in or switch to a different gardening activity.  

Protect your knees. If kneeling on both knees causes discomfort, try kneeling on one and keep the other foot on the ground. Use knee pads or a gardening pad if possible, or sit on a sturdy tool or chair to avoid putting pressure on your knees. 

Don’t strain your wrist. Avoid bending your wrist upwards when pulling things or using gardening tools. Instead, keep your wrist straight and use your shoulder muscles to pull and lift. 

Stretch when you’re done. Stretching the muscles you’ve used that day can reduce stiffness and soreness.  

Don’t tackle too much at once. While it may be tempting to tackle a gardening project in as little time as possible, it’s better to pace yourself, take frequent breaks, stay hydrated and ask for help when needed. 

The most important recommendation? “Listen to your body,” stresses Dr. Clevenger. It will let you know if you are overworking it. Significantly increasing pain indicates that you need to modify your activity or movement.” 

If you experience pain that lasts more than a day or two, Dr. Clevenger says you have probably done too much. “Take some time to rest and if the pain subsides, consider how you can apply some of the tips listed above to avoid aches in the future. If pain persists, you should see a doctor to identify the source of the pain and get any treatment recommendations.”    

For more information, visit centerforortho.com.