The growing season in Maine is short. Whether you’re an avid farmer, a backyard gardener, or a weekend warrior, here’s some tips below and a video to help you avoid an injury. “Repetitive activities such as bending, squatting, kneeling, lifting and twisting can lead to injuries and impact our ability to get out in the garden,” says Nancy Cormier, OTR/L, BCG, CEAS I, home health clinical lead occupational therapist for Northern Light Home Care & Hospice.
Warm-Up & Plan
- Before you start any exercise or activity involving movement, it’s important to warm‑up. Walk around your yard or garden to plan for the tools you’ll need and how to best approach your activities to set yourself up for success.
How We Move Is Important
- When lifting, bend at your knees and hips, not your waist. Keep your back in a neutral position. Keep items close to your body. Keep loads light and easy to manage. Divide bags of mulch or soil into smaller containers to make it easier for you to lift and carry with less risk of injury.
- Instead of twisting your back, pivot your feet or take steps when lifting and moving items from the ground to a higher surface such as table.
- Have a good base of support by keeping feet shoulder-width apart to stay stable in standing.
- When kneeling on both knees, bring one foot forward on the ground to give you more stability and set your hips and spine in a more neutral position.
- Use a kneeling pad to protect your knees.
The Right Tools
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The right tools make gardening safer and more enjoyable. Long handled rakes, weed pullers, and watering wands help reduce excessive bending and reaching, reducing strain on your body. Rubber‑coated gloves improve grip on plants and tools and can reduce the strength needed to safely hold and manage your gardening supplies. Larger‑grip or built-up handled tools protect joints and muscles in your hands.
Garden Setup
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How you set up gardening activities also makes a big difference in how you feel when you’re done. Keep your tools within reach to avoid unnecessary bending or stretching. This can be done using a table, bench, chair, wagon, or even a bucket. Consider raised garden beds or potted plants at heights that are more manageable for you to minimize kneeling and squatting. Break activities into shorter sessions, take regular rests, alternate heavy and light tasks to prevent fatigue, and work from a seated position when it makes sense. Include stretching throughout your tasks and remember to stretch in the opposite direction of the position you were just in.
Before beginning any physical activities like gardening, talk to your primary care provider for additional guidance and suggestions.