Pain-Free Gardening

Smart Solutions : Episode SSL-825 -- More Projects »
PHOTO

Weeding is more comfortable when you sitting down on a low stool or bucket.
Physical therapist Shannon Harris gives pointers on proper gardening posture and techniques to avoid injuries.

  • The first step is to stretch the legs and trunk for five minutes before beginning any yardwork.

  • The two most common mistakes gardeners make are not lifting properly and twisting their bodies.
PHOTO

  • Before lifting, assess the load. Move the object from side to side or push it a little to see how heavy it is. When you are ready to lift, don’t bend at the waist, but at the knees (see photo at right). Your shoulders should always stay in line with your hips.

  • Raking and shoveling are the two activities that place you at most risk for twisting. To avoid injury, don't plant your feet and twist from side to side with a load. Instead, pivot with your feet so that your shoulders and hips stay aligned.

  • Use knee pads when weeding on your knees. Set a timer for 20-minute intervals, at which time you stand up, stretch and get out of the forward, hunched position.

  • Hedge clipping is an endurance activity. Try to keep the action between knee and shoulder height. Avoid over-the-head or close-to-the-ground clipping while standing. Be sure to use the right tool. Don't try cutting too large a branch with clippers, which can cause strain to the forearm. Use pruning shears for larger jobs.
Guests
Shannon Harris
Physical Therapist, MPT OCS, Body Reform Physical Therapy and Pilates
414 N. Camden Suite 1050
Beverly Hills, CA 90210
Phone: 310-247-8414
Also in this Episode
Smart Solutions : Episode SSL-825
•Emergency Spot Stoppers
•Pain-Free Gardening
•Healthy Brunch
•Smart Solution of the Day