Protect Your Back When Gardening: Part I

As the weather warms, it's time to get outside to weed, plant, and mow.  Gardening is a great workout and can be an enjoyable past time.  Good body mechanics  is critical when gardening to help prevent injury. Here are some guidelines to keep your back your healthy while performing common gardening activities.

Weeding & Planting: Sitting

• Use a light weight, portable gardening stool
• Sit on your sits bones, feet shoulder width apart and flat on ground
• Back straight, bending  forward from your hips
• Work directly in front of you, moving the stool frequently to keep work in directly in front and close
• Keep your belly tight and your scapula pulled gently down and back
• Use tools to help make your work easier

Weeding & Planting: Kneeling

• Use a pad to protect knees
• Keep your hands under shoulders and your knees directly under hips
• Keep back straight, drawing belly button in while you work
• Do not extend arms too far; keep working area close to your body 

Raking

• Place feet in diagonal stance with knees slightly bent
• Keep your back straight and bend forward from your hips
• Move your entire body as you rake instead of reaching or twisting
• Switch your diagonal stance and change arms frequently

Trimming Shrubs

• Diagonal stance with feet and knees slightly bent
• Trunk upright or slightly bent forward from hips
• Make sure you are close to the bushes and they are directly in front of you
• Squat down to do lower part of the bush
• Move and turn your body to face the bush when doing the sides
• Perform short strokes with the hedge trimmer
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