Gardening is a great workout because it uses all the muscle groups in the musculoskeletal system, but all the squatting, crouching and bending over can be tough on your back. Here are six tips to ease the strain.
Change your position
The most important thing when gardening is a change of position every 20 minutes, says Andreas Sperber, a physiotherapist with Germany’s Healthy Back Campaign (AGR). “If you have been bending forward, stretch backwards to counteract shortened muscles.”
Watch your posture
Bending forwards while gardening can be particularly harmful to your back. Consider setting up raised flower beds which allow you to work more comfortably in an upright position.
When bending down…
… bend your knees and keep your back straight to avoid strain on the back.
Use tools to ease the burden
We tend to tense up quickly when working overhead, for example when cutting a hedge or harvesting fruit trees. The right tools, like a small stepladder, help to reduce the impact on your body.
Likewise, weeding on your knees can be strenuous. Put a small cushion under your knees to make the work more comfortable.
A lawn mower should work smoothly and have an adjustable handle. The grip should be adjustable for different positions and to your height.
Don’t do it all at once
Divide heavy loads such as garden waste and watering cans into several small units. Use a wheelbarrow to transport them.
Find the joy in gardening
Don’t stress. Gardening should be relaxing. Take a good break now and then for your body and soul.
