Spring has finally sprung and it’s time to start thinking about getting outside and working in the garden or yard. It’s easy to get carried away with yardwork this time of year, but keeping proper body mechanics in mind while you work will help prevent injury this season. The following are tips from The Bellevue Hospital’s (TBH) Rehabilitation Services Department for safer spring gardening:
- Warm-up prior to yardwork - The biggest mistake people make is going all in on the first nice weekend and trying to do too much, especially after a long winter of hibernation. Rather than jumping right in, take a few minutes to stretch out your arms, legs and back to prevent the possibility of pulling a muscle.
- Work smarter, not harder – Instead of weeding or grooming the entire yard all at once, do it in sections over a few days or weekends. Make a list and set goals of getting one area of weeding/trimming/planting done at a time. If you need to get it done in one day, remember to take rest breaks and change body positions often. Mix up the standing, bending and kneeling so your body uses different muscle groups and reduces prolonged stress on your back.
- Pick the right tools - Having a variety of tools such as knee pads or a piece of foam for kneeling, wheel barrow or rolling caddies, gardening gloves and sharpened pruning tools makes the job easier and helps prevent strain from improvising.
- Lift with your legs - If you do have to lift, always remember to lift with your legs! Back injuries are often caused by poor body mechanics and moving too quickly. If lifting brush from the ground or a wheel barrow, bend at your knees and not at your waist. Keep the load close to your body when picking it up or setting it down.
If an injury does occur, contact your family physician right away. Physical therapy may be recommended to help reduce pain and get you back to your daily activities quickly.
If you feel as though you have pre-existing balance or pain problems, contact TBH’s Rehabilitation Services Department at 419.483.4040 ext. 4279 to schedule a free balance or pain screening.