Gardening Ergonomics to Decrease Pain

Many people love to take on gardening as a hobby. However, if you aren’t doing it correctly, it can put a lot of strain on your back, knees, wrists, and hands.  Maintaining a good posture and using the correct tools is an easy way to decrease muscle pain and fatigue. Carolina Physical Therapy is here to show you proper gardening ergonomics to help you have a pain free garden season this year.

Keep your back straight

Bend at your knees if you need to get down closer to the ground when using small tools. Bending at your back will place excess strain on the muscles and joints of the spine, which can lead to pain.

Try kneeling

Kneeling is a great alternative to squatting if you need to spend an extended period of time close to the ground. It is important to kneel on one knee, not both.  This takes some pressure off the knees while also making it easier to keep the back straight.

Take a seat

Use a gardening seat if needed, but make sure to maintain a kneeling position to ensure good posture. If you aren’t careful, you will catch yourself rounding your back!

Also, knee pads or kneeling pads will decrease knee pain by giving the knee some cushion while you are on the ground.

Proper tools

Make sure long handled tools like hoes, rakes, shovels, etc. are as tall or taller than you. This will help you stand straighter.  If you have to bend, it is important to bend at the hips and knees to maintain good posture.  Lightweight tools are also a good idea. They decrease the stress on the joints in the wrist and hands.

Switch it up

Change positions frequently to avoid repetitive stress and overuse.

Also, stay hydrated!

If you still experience pain after gardening, click here to request an appointment at one of our many conveniently located clinics. We would be happy to help you reduce your pain and get you back outside. Happy gardening!