Tips for reducing physical stress on your body while gardening

Story by Joanne K., Pitt County Arboretum Extension Master Gardener Volunteer

Oh, my aching back! My creaky knees! This tool hurts my hand!
The litany of gardening aches is universal, and with the arrival of spring and planting season, the pain chorus sings loudly.

​No surprise, since after little gardening activity during the winter, our bodies need to ease back into it. To do that, think about ways to simplify both your garden and your gardening practices. 

​It's not only seniors or those with physical challenges who benefit from simplified gardening. 
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A lot of bending, squatting, kneeling, and hauling is required to maintain a garden. Anyone wanting to garden for a lifetime benefits by looking for less stressful ways to work.

A kneeling pad with handy handles. Flip it over and it becomes a small bench to sit on. Photo by Joanne K.

The following suggestions are from the University of California, Davis.

Certainly envisioning a simpler garden is one step to take. Instead of planting annual beds, replace them with perennials and shrubs that, once established, will require minimal care.
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Select shrubs that require little or no pruning. Plant tough perennials that can withstand our summer heat and occasional droughts without missing a beat.

A cart to carry and move tools around keeps them organized and handy. Photo by Joanne K. 

Mulch your beds with compost and pine straw to reduce the need to water and weed. 
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Plan the tools that you'll need for that day's gardening and keep them nearby so there is less walking and hauling. Use a two-wheeled wheelbarrow or a wagon to move the equipment.
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A kneeling bench or knee pads can reduce the stress on your knees.

You may choose to plant only container gardens or create raised beds that also lessen the stress on both the knees and the back.
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Lightly stretch before working to warm those muscles. Break up your work into smaller segments, maybe only an hour or two a day, to keep from overextending your joints.

Also try to avoid repeating the same motion over an extended period. Change your task periodically to lessen the stress on any one particular body part.

Be careful to use proper body movements. Always lift with your knees and bend at the hips to reduce the strain on your back.

This table bed is accessible to wheelchairs. Photo: USDA, Lance Cheung Flikr Public Domain Mark 1.0

Big-handle tools and ergonomic handle tools are easier on the wrist for digging. Photo by Joanne K.

Don't try to move everything at one time. Smaller, lighter loads carried close to your body are much easier on the back.

​​Look for ergonomic tools that will reduce the pressure on your hands and wrists. Replace heavy shovels and rakes with lightweight ones that are easier to use.

Wear garden gloves to protect your hands and wear shoes with backs, not flip-flops or clogs, to protect your feet.

Try to work in the cooler parts of the day. Use sunscreen and wear a hat and long sleeves to protect from sunburn. Stay hydrated.

Don't be afraid to ask for help from younger family members, or perhaps look into getting some paid help for the heavier tasks.

More suggestions for adapting your garden can be found at UC Davis at https://ucanr.edu/sites/cetrinityucdavisedu/files/280231.pdf   
and at 
​https://cetrinity.ucanr.edu/files/280232.pdf.

Once you start implementing these suggestions into your gardening routine, you'll never look back. And your body will thank you!