Gardening is a great way to stay active and enjoy the outdoors—but it’s important to treat it like any physical activity. Jumping straight into yard work—especially after being less active during colder months—can increase your risk of aches and stiffness.

The good news? A few simple habits can help you enjoy gardening while protecting your body.

1. Start With a Warm-Up

• Before heading outside, take a few minutes to get your body moving. Light stretching and gentle movement can prepare your muscles and reduce the chance of strain.

2. Use Proper Body Mechanics

• Instead of bending at your waist, try kneeling or squatting when working close to the ground. When lifting, use your legs rather than your back, and avoid twisting your body while carrying heavy items.

3. Avoid Repetitive Strain

• Switch tasks regularly and change positions often to avoid overuse injuries.. This helps distribute the workload across different muscle groups and prevents fatigue in one specific area.

4. Take Breaks and Pace Yourself

• Work in shorter intervals, take breaks, and listen to your body. If something starts to feel sore, it’s a sign to rest or switch activities.

5. Pay Attention to Posture and Technique

• Keep your back straight, avoid overreaching, and stay mindful of how your body feels during each movement. Maintaining proper alignment while gardening helps protect your muscles and joints.

6. Use the Right Tools and Support

• Using appropriate tools can reduce strain and improve efficiency. Items like wheelbarrows for heavy loads, gloves for protection, and supportive equipment can help minimize stress on your body and lower the risk of injury.

7. Stretch and Recover After Gardening

• Gentle stretching can help reduce stiffness and soreness. If you do experience discomfort, applying heat or cold can provide relief and support recovery.

Source: https://handsdownbetter.org/spring-is-here-avoid-aches-and-injuries-in-the-garden/