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Tips to save your back while gardening
It's springtime and millions of gardeners will return to their yard to tend their lawn, grow flowers, fruits and vegetables. Unfortunately, for most gardeners, come Monday, their reward for their effort will be a strained back and sore muscles. This doesn't have to be. Jeffrey Restuccio, author of Get Fit Through Gardening, has these tips to prevent back strain and muscle soreness while gardening.
n Always stretch both before and after gardening. Even if you're only going to mow the lawn, get in a habit of stretching every time. It will prevent injury, reduce soreness and increase flexibility. In particular stretch your legs, groin and shoulders.
n Change your raking and digging stance. This is the most difficulthabit to change for lifelong gardeners. Rake and dig using your legs and not your back. Your back should always be straight. Bend is in your knees, in a slight crouching stance and always keep your knee over your foot (not splayed legged). Rake using a rocking and scooting motion, not a stationary, straight-legged stance. This unique, back-saving motion and stance will take some getting used to but your back will thank you - and you will be able to garden longer, with more power and burn more calories.
n Change your stance and position every three to fiveminutes. If you're kneeling, change to standing. If you're sitting, change to standing. Also when raking alternate between raking right-handed and left-handed. While this may be awkward at first, with time it will be perfectly automatic and natural.
n Pay careful attention to the tools you use and your body as you garden. Always strive for a pulling motion toward you using your legs with your back straight. Any stabbing or pushing motion, such as using a hand trowel to dig holes, should be used only for short periods of time. Short handled tools are the main cause of back strain while gardening in the United States. Ideally raking and hoeing tools should be fiveto six feet long. If a tool handle causes you to stoop over, either increase the length of the handle using PVC pipe, purchase a new tool with a longer handle or donate it to a children's gardening club.
n Gardening can be good for you. However, most gardeners are too focused on the plants to notice that they're straining their bodies, using repetitive motions or bending over from their back. Paying careful attention to your body's needs will enhance your enjoyment of gardening and prevent back strain and muscle soreness.
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