Many of you know that I love to garden. Not only does it unleash my artistic side, it also means I can avoid my workouts for a few days. It shouldn’t be too long before those of us with green thumbs turn our attention to getting the garden in shape. But how ready are we for this physically demanding activity? All that bending, stooping, kneeling, lifting and carrying of plants, pots and soil can cause injuries – particularly after a winter of hibernation. While gardening is a fantastic way to connect with nature and express oneself, it can also lead to back pain if not done with care. This article will discuss easy ways to garden without causing strain on your back, making it a comfortable and enjoyable experience.
How to Lift Bags of Soil without Hurting Your Back
After a visit to the gardening center, handling bags of soil requires careful consideration to prevent back pain. The process of moving them from your car to your garden is a critical moment where you could potentially hurt your back. It seems inevitable that by the time we get home the bags have moved to the farthest recess of the trunk. The heavier the item the more important it is to bring it close into your body before you lift it. Car trunks are particularly difficult because the bumpers get in the way. Here’s how you can lift and carry them without causing any trouble:
1. Get Ready:
– Wear your gardening clothes to let you hug the soil bags to keep them close to your body during transport.
– Stand with one foot on the car bumper or inside the trunk for better balance.
2. Lift the Right Way:
– Bend your knees and lean forward from your hips to avoid straining your back.
– Breathe out and slide the bags closer to you before lifting.
– Only lift the bags when they are close to your body.
– Ensure both feet are on the ground for stability.
– Lift using your legs, not your back.
– If you have to lift heavy material, minimize the risk by bending your hips and knees, keeping your back straight, and holding the load close to your body.
How to Put Soil on the Ground or Cart Safely
Placing the soil on the ground or in a cart is another crucial moment where you need to be cautious to avoid back pain. Even if you carefully lifted the bag, twisting your body to put it on the ground beside you can cost you 3-4 days in bed with back pain. Follow these tips to protect your back during this movement:
1. Plan Ahead:
– Consider where you want to put the soil before lifting, ensuring the area is free from hazards like equipment or loose soil that could cause slipping.
2. No Twisting:
– Keep your feet, hips, and shoulders aligned at all times.
– Turn by stepping with your feet instead of twisting your body
3. Use a Cart:
– Utilize a cart for heavy bags or if you need to move the bag for a longer distance
– If a cart isn’t available, carry the soil close to your body.
4. Stand Right:
– Bend your knees and maintain a straight back when lifting or lowering the soil.
Use the right tools to prevent back pain while gardening
If you are as avid a gardener as I am, having the right tools for the job is essential to manage all gardening duties without back pain. Good tools allow you to work easier, become less fatigued, and maintain safer postures when you are working with your plants.
Instead of crouching, kneeling or crawling on the ground, stand-up versions of weeders and clippers are excellent for helping you maintain safe posture. They also designed to improve your leverage when removing or cutting back overgrowth.
Stand-up clippers are great for this because they have two long handles with a blade at the bottom. They allow you to stand upright as you do your clipping. It is impressive how much these help to speed up the job and reduce back strain. Here is a quick demonstration of how to use them:
Stand-up weed pulling tools are great for pulling weeds without putting too much work on your back. They will also help get those stubborn tough weeds.
Other things you can do to reduce the strain on your body at this time of the year are:
- Ensure all of your cutting tools are sharp. Nothing is worse than dull gardening tools. This helps avoid unnecessarily forcing yourself through stubborn tasks, and will reduce the strain on your body
- Check the height of stand-up tools like cutters, weeders, shovels, carts and wheelbarrows. You want to be able to use these when standing fully upright. This will limit the fatigue in your back from bending forward.
- Check and adjust the tools if needed. My previous set of clippers did not stop until the two arm pieces touched. Many a sore hand was caught in between the two handles!
Plan and pace your activity, don’t try to do everything in one weekend.
Most of us don’t train at the gym for gardening season, so it is very important you don’t immediately rush to get the garden in shape. Just like in your fitness, you should take breaks from prolonged activity and sustained postures that can be challenging to maintain.
Also, knowing your limitations is essential. Before lifting or moving heavy objects like bags of soil, planters, or tools, make sure you might not be better using a cart or can enlist the help of a helper.
Lastly, always keep your safety in mind. Protective gloves, proper footwear, knee pads, and even a wide-brim hat will not only make gardening easier but also more enjoyable when you are comfortable doing it!
Stay tuned for more tips for a happy and pain-free gardening season
– Explore our blogs for easier ways to stay safe while participating in various activities.
Need some extra help?
By following these easy tips, you can ensure that your gardening experience is not only pain-free but also enjoyable throughout the summer. Happy gardening!
Have you sustained an injury while gardening? It’s not uncommon! Give us a call at 416-925-4687 or email physio@orthophysio.com to book an appointment. We can help fix the issue and teach you how to prevent future injuries!
