7 Tips to Avoid Aches and Pains While Gardening

The following tips can help reduce pain when working outdoors:

1. Move around before you garden. Take a quick walk for 10 minutes do spine and limb stretches

2. Change positions frequently to avoid stiffness or cramping. When you are doing garden work, keep notice of how your body responds. When you notice pain in your body, rest and stretch that specific part of the body in the alternate direction from before. Or you can change your gardening task.

3. Transfer heavy planting items with a garden cart or wheelbarrow. Remember to have correct posture and to lift your knees when using a cart or wheelbarrow.

4. Give your knees a break. Knee pads or a gardening pad are useful. Elevated planters are a great option if you have pain when kneeling or leaning over. To avoid back pain from kneeling on both knees, a good option is to kneel on one knee and keep your other foot on the ground.

5. Keep a good posture. Consider your body posture when lifting or pulling. When doing so, remember to keep your knees bent, abdominals tight, and back straight. When moving items to your side don’t twist your spine or knees but use your entire body together.

6. Take momentary breaks.Schedule breaks between your gardening/yard work to prevent the occurance of aches and pains.

7. Continue to move when finished gardening. After gardening, you can take a quick walk, and lightly stretch such as gently bending your lower back, similar to stretches done before starting.

Source: moveforwardpt.com