The Ergonomic Gardener

Gardening shouldn’t be a pain. More specifically, it shouldn’t be a pain in the back. As we dust off our shovels and begin to dig, back pain and muscle soreness can be a gardener’s worst nightmare—even worse than constant rain and unwanted garden pests. Like any physical activity, gardening should commence with a proper warm-up and stretching routine.

Take your time
Good for relaxing the mind and exercising the body, gardening is characterized by digging, shifting, pulling and planting, all of which can cause significant strain on the back and shoulder muscles. Bending awkwardly to lift something or maintaining a position for a long period of time can cause strain and sprain to your lower back.

Since gardening appears to be an easy activity, people underestimate the stress that is inflicted on the body. Gardening at a slow and steady pace will decrease the stress on your muscles and help keep you active while burning calories. In general, gardening for an hour can help you burn up to 400 calories. Click on the CALObrator to find other gardening activities that help burn calories.

Keys to preventing muscle soreness

Think with your back: One of the most important ways to prevent lower back muscle soreness and possible injury is with good posture and proper body mechanics. When digging into the soil or shifting leaves your ears, shoulders and hips should always be aligned. Doing so will help maintain the natural S-shaped curve of the spine and relieve stress on the lower back. Furthermore, be proactive and strengthen the abdominal and lower back muscles to help withstand the stress. Try one of our 20-minute abdominal/lower back workouts.

A warm body bends better: Warming up properly is one of the most fundamental activities you can do before getting your hands dirty in the garden. Walk around the block a few times or perform other cardiovascular activities. Perform stretching exercises for your legs, lower back and upper body muscles to prepare the body to perform various movements. In the garden, avoid prolonged bending, pulling, digging, raking or hoeing since these movements place strain on your lower back and shoulder muscles.

Drink plenty of fluids: When watering your plants remember to hydrate yourself. You should drink plenty of fluids throughout your gardening session. Drinking when you feel thirsty is too late; chances are your body is already dehydrated or in desperate need of fluids. Dehydration can lead to muscle spasm and increase your chance of injury. In addition to water, try blending a healthy smoothie and take sips throughout the activity. A smoothie will help keep you cool and it just tastes great!

Take frequent breaks: Take frequent breaks, and stretch after every 10 to 15 minutes of activity. Switch hands frequently to avoid muscle strain on one side of the body and use tools with long handles so that you can maintain a straight back and an upright position. When lifting, face the object you are lifting, bend your knees and tighten your abdominal muscles. Lift using your leg muscles—not your back.

Gardening is a relaxing and fun activity that can be enjoyed by people of all ages for many months when done properly. Remember to keep an eye on your back and warm up your muscles for 5 to 10 minutes before getting your hands dirty. Become an ergonomic gardener and enjoy your garden for years to come.