Protect Your Back

Gardening takes its toll on the body, particularly on the back. Protect your back from stress and strain with these simple strategies.

Warm up. Walk around the yard for a few minutes while swinging your arms. This prepares your body by raising the temperature of your muscles, lubricating your joints, and getting your blood flowing.

Bend correctly. Hinge forward from your hips, keeping your spine lengthened from the base of your skull to the tip of your tailbone. This "ape" position protects the back by shifting the load to the strong muscles of the thighs and buttocks.

Stop, stretch, and breathe. Periodically stand upright, pull in your abdominal muscles, and stretch your arms overhead to reposition your spine and extend your lower back.

Use tools and equipment. Use a cart or wheelbarrow whenever possible. When working close to ground, use a kneeling stool to eliminate needless bending.

Wear well-cushioned footwear. Thick, supportive footwear protects your back from the impact of using a tool and guards against alignment injury.

Establish time limits. Take frequent breaks, even if you're not tired.

Cool down with a relaxing stretch. When you're done, do a muscle-releasing stretch to lengthen the back and eliminate any disk compression.

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