Fabulous summer weather invites our favorite outdoor activities. Weekend Warriors head to home improvement stores to purchase yard supplies and tools to beautify their yards. However, jumping into gardening can set up opportunities for aching back or painful knees. Here are three ways you can protect your back while doing lawn work:

 

1) Make Plans Before Gardening. Have you ever dived into weekend yard work only to realize that you have worked too much the next day? Think of gardening as an exercise program by first examining your physical limits. Consult with your doctor before starting your yard work plans. Stretch legs, arms, neck and back before and after yard work. Ask your massage therapist, physical therapist, chiropractor or physician for an effective stretching plan. Above all, ask for help! If the thought "I don't need any help doing this project" comes to mind, reassess your job perception. Chances are you may need help and preventing injury is a big priority when properly caring for your health.

 

2) Use Common Sense and Good Body Mechanics. Many injuries may be prevented with using common sense and sound body mechanics. Remember to lift with your legs through bending your knees, never bending forward to lift with your back Using a wide leg stance when lifting will allow the load stress be located in the large leg muscles instead of the smaller back muscles. Carry items closer to your body to prevent back strain. Make the best use of your tools. For example, use your wheelbarrow for moving items that are heavy or moving supplies at a distance. Be alert to possibilities that could lead to a fall such as loose gravel or wet grass.

Squatting can put added strain on your knees if done incorrectly or for long periods of time. When squatting, keep feet flat with weight evenly distributed. Squatting with heels off the ground can potentially harm knee ligaments. The preferred work positions are one knee on the ground, working on hands and knees using a kneeling pad, or sitting on a stable stool.

If you are experiencing pain, stop your activity. Pain is one way your body tells you to stop doing something. Listen to your body. See your health care provider to help prevent further injury to your body in a timely fashion.

 

3) Modify Gardening Ideas. There are a few ways gardening activities can be modified to help prevent back or knee pain.

• Use ground covers or mulch to reduce lawn mowing, weeds, and watering tasks. Ask your garden center which ground cover would be best suit your yard needs.

• Use raised beds to decrease bending. The height of raised beds can be adjusted to suiting the gardener's needs or preferences. Raised beds with high treated wood edges can provide a great place to sit while working. Some people may find it easier to use beds high enough to stand at, while others may want to design a bed to slip their knees under while sitting, such as a table gardening bed.