Garden smarter, not harder: Tips for safe and pain-free gardening 

As the weather warms up, gardening and doing yard work may rise to the top of your to-do list. While these activities provide healthy ways to stay active and enjoy the outdoors, they can also be a source of injuries.

However, you can take steps to prevent or lower your risk of yard work injuries.

Some of the most common outdoor injuries include:

• Strains and sprains.
• Injuries from falls.
• Cuts and bruises.
• Injuries from yard or gardening equipment.
• Heat-related injuries, such as dehydration, sunburn and heat exhaustion.
• Skin injuries such as blisters, rashes and insect bites.

How to prevent yard work injuries and pain

Consider the following tips to help prevent injuries while doing yard work.

• Check with your healthcare provider to make sure working outside is safe for you, especially if you are:
  • An older adult.
  • Have a long-term (chronic) condition.
  • Have not been physically active recently.

• Make sure your tetanus vaccine is up to date. The bacteria that cause this painful infection can live in the soil or on yard and gardening equipment. These bacteria can enter your body through a deep cut or puncture wound.
• Use sunscreen with an SPF of at least 15.
• Consider using an insect repellent that contains DEET.
• Wear clothing that protects you from the sun, insects, chemicals and flying debris. This includes:
  • Socks and supportive shoes.
  • Long sleeves and long pants.
  • Gloves.
  • A hat to cover your face and ears.
  • A breathing (respiratory) mask if you have allergies or are working with chemicals.

Safety for yard equipment and chemicals

Improper handling of lawn tools such as lawnmowers, trimmers and chainsaws can cause serious injuries. In addition, exposure to yard chemicals like fertilizers and pesticides can cause skin irritation, respiratory issues and more serious health issues if ingested.

When working with these items, stay safe with these tips:

• Make sure you know how to use power tools safely. Always wear safety goggles and ear protection. Wear heavy gloves when cleaning or handling any cutting tools or blades, such as pruning shears or lawn mower blades.
• Read and follow safety instructions.
• Make sure tools have been maintained properly before using them.
• Check any safety devices on the tool to make sure they are in place and working.
• Use the strap if a tool has one.
• Do not use electric tools in wet weather.
• Do not use power equipment if you are taking medicines that make you dizzy or drowsy.
• Read and follow the directions and label warnings for any lawn chemicals you plan to use.
• Keep chemicals and power equipment away from children.

Avoid post-gardening aches and pains

Start with the right tools

Gloves will protect your hands from calluses, blisters and cuts and wearing supportive shoes can provide a basis for proper posture during gardening. A wheelbarrow will make moving heavier objects easier, and long-handled tools can help reach hard-to-get areas. Lighter-weight tools (with smaller blades) may also help you avoid straining your muscles.

Before gardening

Warmup stretches can help reduce the tightness from overusing certain muscle groups. Try jogging in place or walking briskly. After you warm up, do some light stretching. Stretch again when you are done working.

While gardening

• Alternate between tasks to avoid repetitive motion injuries: If you start with digging, after a while, switch to pruning or weeding and then come back to digging. This strategy can help you avoid muscle fatigue and soreness.
• When planting or weeding, get down on your hands and knees, rather than bending at the waist.
• If you are working on your hands and knees, periodically do the “cat” stretch by pulling in your stomach and raising your back. At the same time, lower your head and tuck your chin in towards your chest to avoid strain on your neck. Do these motions slowly and repeat several times with a rest in between.

When lifting

• When moving a heavy object, first gauge the weight of that object.
• Bend at the knees when lifting. Do not use your back to lift.
• Bending, twisting or lifting improperly can lead to back strain. For some, planting in container gardens that can easily be reached while sitting may be a better option.
• Squat with your knees and let your thigh and arm muscles do the work. Move your feet closer to the object you are lifting, taking a wide stance to steady yourself. When moving the object, turn your feet instead of just your upper body, to avoid twisting your back. And remember, take breaks to stretch your back.

After gardening

Cool down. After all of your tools are back in the shed, take time to loosen up the muscles you’ve been using. Arm circles, neck rolls and hamstring stretches are a great place to start.  Once back inside, consider icing any muscle groups you used frequently. This will limit swelling and soreness.

Remember, working in the garden is good for the body and soul. Beyond the health benefits of this fun and rewarding exercise, you will enjoy the beauty of your yard and gardens all year long.