Yard Work and Gardening Tips
Lawn and gardening work can be a lot of work! More than likely, you will be working a lot of muscles and joints and will be doing lots of bending, kneeling, squatting, twisting, pulling, and lifting, which is almost a guarantee of sore muscles and joints afterwards.
If you’ve been working your muscles over the winter by stretching, exercising, walking, running, lifting weights, yoga, or core strengthening exercises, you have planned well and your muscles and joints may be up to the task. However, if you haven’t been as active as you know you should have been, you will want to start priming your body for spring and summer activities by starting a normal movement and stretching routine. Decide what kind of program you would like to do, and get started, but don’t overdo it if you’ve been sedentary most of the winter.
The next thing to do is to assess the situation. Decide what needs to be done and what you can do. Break the work up into chunks and decide what time of day you are going to get it done. Is there anyone who can help you? Is there someone you could hire to do the larger tasks?
Having the right tools for the job is also important. Talk to others you know to see what kind of tools they have found helpful. You’d be surprised what a difference a good garden hoe can make or other tools. Figure out what tools and/or equipment you will need and gather them up, borrow them, or purchase them if necessary.
Before getting started, warm your muscles and joints up by stretching and working them to get the blood flowing. Keep objects and tools close to your body. Maintain the natural curves of the spine as you work. In other words, don’t push your chin down tight to your chest. Keep your head in alignment with your spine. Don’t arch your lower back when bending; work to keep it straight. Squat down on one knee to work low to the ground instead of bending over or squat with both knees and work directly under yourself. Switch knees when kneeling.
It’s important to avoid bending and twisting while lifting of pulling something out of the ground. Get down to the ground level for a stubborn root and dig first and then pull straight up or use a shovel to help loosen it first. Use long handled pruners that are sharp to avoid bending. Take a wheelbarrow or garden cart with you so that you can wheel your tools with you and/or carry away debris more easily.
You may want to consider putting in raised-beds to make gardening easier and/or putting some sturdy stools or benches in your garden or yard area for when you need to take a break. Not only can they look nice, they serve a good purpose to allow you to rest when needed. That being said, keep yourself hydrated before starting the job and depending on the size of your project and time of day working, bring some water along with you.
Yard work and gardening is often necessary work that can be rewarding and fulfilling. Manage your time and projects ahead of time so you don’t do too much at once, especially if you haven’t been active this past winter. Make sure you warm your muscles and joints before working and work close to your body, maintaining your spine in alignment. Listen to your body and take extra breaks if you need to. Congratulate yourself and enjoy the work you’ve done!