It's a fact. Gardening is great exercise with big benefits for both physical and mental health. It's also hard work and many of the tasks we do in the garden can lead to aches and injuries if not done properly. Here's the good news: paying
attention to how you move your body and using the right tools can keep you gardening happily for many years to come. We call this idea “Gardenomics” or ergonomic gardening. (And, p.s., it has nothing to do with terminally cute garden statuary.)
The Center for Disease Control defines ergonomics as “the scientific study of people at work,” the goal of which is to “reduce stress and eliminate injuries and disorders associated with the overuse of muscles, bad posture, and repeated tasks.” Sound familiar? Here are basic movements that are frequently done while working in the garden and how to do them “Gardenomically:”
Bending
Rounding the back or hunching over puts significant force on the lower back. Save yourself by “hinging” from the hips and keeping your back long and flat. If you need to get closer to the ground, try going down on one knee with the other leg at a 90°degree angle while maintaining a flat back.
Reaching
Work with your hands close to the body, preferably in the area between the shoulders and hips. Reaching above or below this “zone” will cause your back to arch or round. Also: working with your arms extended is less efficient and puts strain on elbows and shoulders. If you find yourself stretching too far, change your position or find a tool to help you do what needs to be done.
Twisting/bending sideways
Avoid these movements to maintain a neutral spine. Also, lateral (side) muscles are usually weaker than front abdominals and are more easily strained. Face your task head on and keep your feet pointed straight to the work area. Turn by moving your feet instead of twisting.
Lifting
Keep your back flat, bend at the knees and engage the large muscles in your legs and glutes to lift heavy objects. Consider lightening the load by purchasing soil and other bulk items in smaller packages.
Carrying
Hold objects close to the body, not out in front or at a distance. Use hands and arms (not just fingers!) to grip.
Kneeling
Use a foam cushion or wear knee pads to protect your knees and change your position frequently. Be mindful of bending and reaching while kneeling!
Handwork
Keep your wrist straight with your thumbs pointed up and avoid bending or twisting the wrist when using hand tools. “Thumbs up” position will also help keep elbows down and arms closer to the body. Wear relatively thin, well-fitting gloves for protection and enhanced dexterity. Repetitive “pinching” motions (weeding, seeding) put a lot of stress on the tendons. Use tools to facilitate weeding and take frequent breaks.
More “Gardenomic” Tips
Use the right tools: Make sure cutting tools are sharp, oiled and fit your hands. Shovels should have a wide enough ledge to accommodate your foot and allow you to use your body weight to dig. Shop for ergonomic gardening tools to make jobs easier.
Toting buckets
Carry two at a time to keep yourself balanced and to avoid twisting or hunching. Hold one bucket in each hand, with thumbs facing forward.
Pruning
Avoid tilting your head back and arching your neck. Use long-handled tools or a ladder to get closer to the area you want to prune. If using a ladder, take care to observe safety precautions, be sure your balance is good enough to use a ladder, and have another person nearby.
Moving things
Rolling is better than carrying and a cart is better than a wheelbarrow. Here's why: with only one wheel, the wheelbarrow requires lifting the entire load before it will move. It is also more likely to be unsteady which can cause injury. With a cart, the load is more balanced over the wheels, more stable and requires less lifting to move. Don't load too much. An overloaded vehicle is more likely to tip and cause an injury.
Push, don't pull
Pulling a load causes your back to round, torso to twist and places strain on your shoulders. Pushing, on the other hand, involves using powerful gluteus muscles and gives them a great workout. Push with both arms to avoid twisting.
Garden design
Construct raised beds narrow enough to minimize reaching and high enough to minimize bending. Paths should be wide enough to easily maneuver carts, tarps and other equipment. Narrow pathways increase the likelihood of twisting or becoming unbalanced when transporting loads or equipment. If lower maintenance is part of your goal, consider perennial plants and natives over annuals.
Leave the leaves
Raking and bundling leaves is labor intensive and counter- productive to a healthy garden. Leave them be to enrich the soil and save your energy for other tasks. Remember, gardening is a workout so take a few minutes to warm up before getting started, be sure to take frequent breaks, stay hydrated, wear sun protection, and do some stretches to loosen up when you are done. Happy gardening.
Resources
For more about ergonomics, go to:
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Maggie Mah is a UC Master Gardener of San Mateo and San Francisco
Counties.
UC Master Gardeners of San Mateo-San Francisco County are volunteers who
are trained under the auspices of the University of California to provide science-
based information on plants, horticulture, soil, and pest management at no
charge to the public. For more information about classes and events in your area,
to sign up for our newsletter and get answers to all your gardening questions via
the Helpline, visit our website: http://smsf-mastergardeners.ucanr.edu/
It's important to take breaks and stretch when you are gardening.
Royalty free image from Pixabay.
Keep garden tools clean and in good repair or consider re-purposing them like the ones here.
Royalty free image from Pixabay.
Extending the arms away from the body causes the back to round and puts excessive pressure on the vertebrae.
Photo courtesy of UC Master Gardener Norine Cepernich.
