Spring Is in the Air!
With warm weather approaching, many people can’t wait to go outside and get their gardens ready. But nobody is looking forward to the aches and pains associated with gardening—especially after a long winter with little physical activity. Below are a few tips to help you ease back into spring gardening.
- Gardening is a great form of physical activity, but it is physical activity. If you have a relatively sedentary lifestyle, your body is not going to react positively to a sudden eight-hour day (or two!) of gardening. Start off slowly, and build up the time spent in your garden.
- Prepare the area. Look at where you will be working and consider the materials needed. Make sure you have the appropriate tools for the job, and use power tools if available.
- Prepare yourself. Make sure you are wearing shoes that provide good support. Never wear sandals or soft shoes while digging. Be aware of holes or uneven ground. Consider using gloves.
- Lift carefully. In general, pushing/pulling is preferable to lifting/carrying. When possible, deliver supplies directly to the work site from your car or truck. Use a wheelbarrow or cart to move supplies, or place supplies on a tarp and drag the tarp to the work site. When you do lift, keep the object close to your body, spread your legs apart about shoulder width, keep your back as straight as possible, and lift with your legs.
- Decrease the amount of groundwork by using long-handled tools (shovels, hoes, etc.).
- When you need to perform activities on the ground, use a kneepad or cushion. Also consider kneeling on one knee at a time or sitting on a bucket/stool close to the ground. Change positions frequently. Keep your back straight and avoid overreaching or twisting your body. Move as needed, so you approach the work task face on.
- When using hand tools, keep your hands in a neutral (handshake) position, and don’t over squeeze the grips. Consider larger handles, or build up the grips using foam and tape. Alternate hand use whenever possible.
- Schedule tasks when conditions are right to make things easier on yourself. For example, dig in the morning when the ground typically has more moisture.
Remember, gardening is a pleasure, not a chore. In worrying about getting it all done, people tend to rush, which may cause you to overlook the fun of gardening. You may also miss signals your body is sending you, which could lead to an injury.