Healthy Gardening Does and Don'ts

A recent Gallup poll of more than 2,000 adults found that nearly 42% had suffered from back pain. Of these, nearly half (47%) said their problems were caused by gardening. Among the 35-plus age group, the proportion was even higher at 56%. Gardening can cause muscle strains, ligament sprains, and back muscle spasms. Following are a few healthy tips to keep both your garden and your back in top shape.

Do:

• Choose lightweight, long-handled garden tools—to help avoid bending over too often.
• Wear loose, comfortable clothing.
• Wear sun block and sun protection garments.
• Warm-up before gardening and cool-down afterward—take a short 10 to 15 minute walk.
• Perform some simple lower-back stretches.
• Switch hands frequently while raking or hoeing.
• Dig and lift a little at a time.
• Keep your back straight while lifting.
• Use mechanical devices when moving heavy containers.
• Use a cushion if you are going to be on your knees for a long time.
• Change positions every 10 to 20 minutes—take a break and walk around for a minute or two.

Don't:

• Strain, twist, or reach too far in front.
• Take large shovel fulls of soil.
• Hesitate to use a small spade.
• Dig continuously.
• Overload the wheel barrel.
• Stay in the same position too long.
• Perform the same activity too long.
• Stoop or work too far in front of you.
• Stretch or squat with a bent back.