Gardening Injuries and Prevention

In suburbia, one of the greatest pleasures involves “getting down and dirty”. Gardening is a very popular hobby and, fortunately, if you keep a few things in mind, it is something you can enjoy without becoming “backbreaking” work!

When to seek help: If you develop severe pain, pain that persists for more than a few days, numbness or tingling, weakness in an arm or leg, or symptoms of heat illness (confusion, fainting, severe headache), stop and seek medical advice.

Tip 1: Warm Up

Warm up before you start. Gardening is like any other activity and jumping into it when you’re cold causes pulled muscles and sore joints.

Your back, neck, shoulders or legs can all get hurt (sometimes all at the same time). A short period of stretching beforehand is commonly mentioned in relation to physical activity.

Tip 2: Keep Loads Light

Work smart! Don’t carry too much at one time. If you feel yourself gritting your teeth or holding your breath, you’re working too hard.

If you have to haul around some really heavy or clumsy items, get someone to give you a hand. If you’re lucky, they may stick around and help with the weeds.

When digging, don’t lift huge amounts of dirt with the shovel. You can dig just as deeply and are less likely to get hurt by lifting a smaller amount of dirt each time.

Tip 3: Avoid Reaching Too Far

Keep whatever you are working on, right in front of you. Many injuries happen when gardeners lift and reach too far to their front or to their side.

Many gardeners find it easier to move around the garden bed rather than twist and strain, with the legs doing most of the work instead of the back.

Tip 4: Find the Right Gardening Tool

Make sure you have the proper tools. Manufacturers make spades, forks and other gardening tools in various lengths and sizes to help you avoid straining your back.

If you can’t find the exact right size tool for the job, at least choose lightweight long- handled gardening tools, preferably made of stainless steel to reduce friction.

Tip 5: Hydrate and be Sun Smart

While you are outside weeding, digging and planting, remember the outdoor environment as well. Gardeners often bring water, hats, and sun protection when working in the sun, which can be very intense and bad sunburns can lead to skin cancer.

Tip 6: Keep Your Spine in a Strong Position

As you’re bending over your flowerbeds enjoying the pleasures of your labor, it may be possible to forget about your back. But gardening can be tough work and sometimes strains muscles, tendons, and joints in the back and shoulders. Try to protect your back since pain can sometimes only bites when significant damage has been done.

Eventually, you remember your spine when problems begin to cause pains in your back, neck, shoulders or legs. For back or nerve-like symptoms, start with a qualified medical assessment and follow evidence-based guidance; see back pain advice.

Benefits from a “Garden-Variety” Workout

If the thought of going to the gym doesn’t exactly make you leap with anticipation, try getting your fitness to flower a little closer to home.

For years, health researchers have talked up the benefits of gardening, showing in study after study how 30 to 60 minutes of moderate to intense backyard work can burn as many calories as aerobics, swimming or bicycling. Researchers have also found that, when it comes to maintaining healthy bones, only weight lifting can match it.

So, next time you can’t summon the motivation to get to the gym, head instead to the backyard. With a little imagination, your compost pile and a shovel become your weights, the rake your rowing machine and the mower your treadmill.