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1. Weed pulling early in the season is a prime cause of
back pain. A garden tiller pays for itself in the money you save
on aspirin and Doans! And don't forget to put down a good thick
layer of mulch to keep the weeding to a minimum all season.
2. Get going gradually. You can't be sedentary all winter
and then suddenly start putting in 10 hour days in the garden! Start
out slowly before the season is underway. Take walks in your garden,
cleaning up the debris of winter and making plans. Don't try to
do all your planting in one weekend.
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3. Do some stretching exercises before you go out to the
garden and after you're finished.
4. Use your legs. Never bend over from the waist. Instead,
bend at the knees. Much easier on the back and helps to tone your
thigh muscles in the bargain.
5. Use the right tools. Garden tools come in a wide variety
and the right tool for the job will get it done with less effort.
6. Keep cutting tools, like oscillating hoes, sharp and
clean. They'll work with much less effort that way.
7. When using long handled tools, you should be able to
stand reasonably straight. If you find you're bent over most of
the time, use shorter strokes. For taller people, it's worthwhile
to replace the handle with a longer one.
8. Have a seat! Carry a stadium cushion with you and sit
on the ground if you're going to spend an extended amount of time
grooming plants in one area. Special stools available from gardening
centers are also terrific for this and often have a tool caddy for
more convenience.
9. Raised beds can represent an initial expense, but they're
so much easier on the back. There's much less bending to tend to
them, they can look gorgeous, and an added benefit is fewer weeds.
Remember a raised bed will need more regular watering, though.
10. Pace yourself! Once you get out into the garden, time
flies and the next thing you know, you've been out there for hours.
Carry a kitchen timer with you and set it for a half hour. At the
end of the half hour, take a break. Sit down or walk around; have
a glass of lemonade. Stand back and admire how much you've gotten
done. Make plans for next year. After even a brief break, you'll
find you can go back to work more comfortably.
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