Gardening Safely and Sensibly

Gardeners are optimists. They always believe that next time, the seeds will germinate better, and the flowers will be showier, the vegetables tastier, the soil richer, the bugs fewer. What that really means, of course, is more digging, shoveling, and hoeing; more lugging soil amendments, watering cans, hoses, and sprayers; more weeding and pruning; and, at the end of the day, more aching, even strained, muscles. Rarely letting aches and pains dilute their enthusiasm, gardeners often consider discomfort to be a necessary price to pay for the best results. But is it?

Awareness is growing that gardening can take a greater physical toll than necessary. Fortunately, there are solutions, and they occur in three main categories: garden planning and layout, lifting, and ergonomic tools. Mostly, these solutions adapt the work or tool to the individual rather than vise versa. Likewise, keep in mind that gardening is a form of exercise. That's why taking an extra 10 minutes to warm up muscles before heading into the garden, and lifting with your legs, not your back, can help prevent injury. So can changing position and tasks frequently - don't spend hours pruning or digging.

Sensible Garden Planning

You can incorporate some back-friendly principles into your garden design. Raised beds and trellises are easier to maintain than in-ground beds. If garden paths are wide enough, all the heavy stuff can be hauled by a four-wheeled cart or on a dolly instead of by you. Limit bed depth to no more than twice the distance you can reach without straining. To reduce water hauling, set up a rain barrel or hose near the garden - remember that water weighs more than 8 pounds per gallon. And if you are truly a planner at heart, your efforts to install an automated drip or soaker hose water system will be rewarded with less liniment.

Smart Digging and Lifting

When you're ready to plunge your shovel into the soil, remember that your spine is weaker if it's twisted, so face your shovel as you work, and avoid digging in such a way that your back could be jerked to one side.

Even the way you use your shovel makes a difference to your back. Keep the blade vertical as you insert it into the soil for better leverage when you pull back on the handle.

If you have to lift, reduce the load. Most of us are better off lifting a shovel more times with less soil than fewer times with a heavy load each time. As well, you'll get more aerobic benefit and less back strain.

Buying soil amendments in extra-large bags may mean savings in the pocket but not for the back. Even lifting 25 pounds can cause injury, especially if you hold the bag low or far out in front. Choose bags with handles if possible, and lift with bent knees and straight back. Set heavy objects that you'll need to lift again on a table instead of the ground. Use a garden cart or dolly to move heavy bags and containers around. (A wheelbarrow requires more effort to steady the load over three wheels.) Next best - but only for a short distance - is to drag a heavy bag by facing it with bent knees and straight back and pulling it while straightening your legs.

Friendly Tools

When you work, keep your wrist as close as possible to its neutral position, the position it's in when you're not using your hand. If your wrist is bent in any other direction, you have less strength and are more prone to injury. A wrist support in the form of a splint, brace, or glove prevents your wrist from bending without inhibiting finger movement. Wider handles (1 1/2 inches in diameter) reduce hand strain for most people. Similarly, cushiony, textured grips require less effort to hold, and reduce or eliminate blisters. It is also recommended that wrapping your thumb around the tool handle to avoid the strain of positioning it along the handle.

Ergonomics, the applied science that deals with how humans interact with tools and tasks, has spurred new tool development. Tools are now designed with hand placement and movement in mind, making them safer to use and more comfortable to handle. Indeed, an expanding array of ergonomically designed gardening tools is available. For example, some tools have pistol-grip handles set at right angles to the tool head. This unique design allows the wrist to remain neutral. Additional supports that attach to the forearm relieve even more pressure on the wrist. Most of these tools weigh less than 8 ounces, even with stainless steel heads and shafts.

In the ultra-light-weight category are hand tools and pruners with slip-resistant, wider-diameter handles. Two popular pruners on the market are equipped with handles that swivel against your fingers to reduce blistering and fatigue. Ratcheting pruners require less hand strength, but more movement per cut.

When it comes to long-handled tools, the longer the handle, the better (when you're standing). The less you bend, the less chance of back strain or injury. Long-handled tools with bent handles or bent heads allow you to work without bending.

Some companies manufacture pistol-grip handles that can be attached to your own rakes, hoes, and hand tools to make them more comfortable for hands and backs. You can also improve the grip on any tool handle with spongy tubes that slip onto the end of the handle.

Whenever possible, sit down while working. There are many different brands of padded stools on the market. Many come with wheels so you can move around easily and storage compartments for placing tools as you work. If you must kneel, you can also find cushioning in strap-on knee pads and pants with padded knees.

All this talk about comfort may cause some gardeners to scoff, but the health of people who garden is as important as the health of the plants they nurture.

Gardening Warm-Ups

The following stretches are recommended to prepare for the lifts, bends, and pulls common to working in the garden.

Upper Body Twist

Stand with hands on hips. Slowly turn upper body as far as possible to the left for a count of 5. Turn to the right for a count of 5. Repeat 10 times.

Upper Body Stretch

Stand with back straight and arms at your sides. Stretch arms straight out in front of you and hold for a count of 5. Return arms to sides. Repeat 10 times. Now, stretch arms back until shoulder blades touch. Hold for a count of 5. Return arms to sides. Repeat 10 times.