Gardening is full of risks, especially when you are going from being very sedentary during the winter to all the bending, squatting, lifting, and walking that yard work and gardening require. You don’t need to let these risks outweigh all the benefits of gardening! Read on to find out how you can guard against pain this spring.
Prepare
Stretch your feet, calves, and hamstrings before you head outside. Stretching before any activity will warm up your fluids and your fascia, reducing your risk of injury.
Practice squatting to prepare your joints. Use a door handle for balance until your legs are ready to support you. Aim for consistency over intensity. Gardening doesn’t require an intense workout beforehand. Sprinkle some squats into your daily routine, like when brushing your teeth.
Maintain Good Posture While Gardening
- Always maintain a good low back curve regardless of your body position (standing, bending from the hips, squatting, kneeling, sitting).
- When bending over, build a bridge with your hand or elbow to take some strain off your lower back. (see photo below)
- Balance your body from front to back from a plumb line that begins at your ankle. Keeping the weight in your heels will help. (see photo below)
Final Tips for Gardening
- Switch hands frequently when weeding to avoid fatigue.
- Wear well-fitting gloves with a non-skid palm surface to reduce the grip forces required for grasping.
- Keep your tools in good working order.
To learn more about posture, check out my online, self-paced course Posture, Fascia, and Your Health: The Missing Ingredient to Your Healthy Lifestyle.