3. Safety First Choose the right gardening tools to limit the stress on your body! • Limit the weight of the tool – the tool should be sturdy but not heavy. • Choose handles that provide a comfortable grip size that is soft and easily fits into your hand. • Choose a tool that is efficient at the task it is meant to perform. One that utilizes leverage and is sharp enough to cut. Protect your back before, during and after your fall gardening by following these tips: • Squat or use one knee to support yourself while gardening. • Keep your spine as straight as possible. • Use your hips and knees to lift. • Alternate tasks such as digging, lifting and walking. This relieves strain on your spine.
Fall gardening offers the opportunity to plant fall flowers, clean out the flower beds and vegetable garden, and to plant bulbs that bloom next spring. Fall gardening has several advantages, such as cooler temperatures and less humidity, than summer months. However, you have to take steps to protect your back from injury during gardening. 1. Warm Up First Warm up? Yes, you should warm up before you start gardening this fall. Your low back is the most vulnerable to injury first thing in the morning. So it is important for morning gardeners to make sure to walk or be up and moving around for at least 45 minutes before starting any bending or lifting. This along with stretching will keep you safer. Just like before and after a run or workout, you have
to stretch before gardening and again after you complete your fall gardening, each day. Failing to warm up first through stretches or a walk increases your risk of back pain or injury. 2. Dress For The Garden Gardening during the fall requires dressing for the occasion. In addition to wearing long pants and long sleeves, you have to wear supportive shoes. Make sure your shoes have a skid-resistant sole and cover the entire foot. Wearing shoes with good arch support helps take away some of the strain that gardening potentially causes to your back. Wearing flip flops or sandals potentially increases your risk of slipping, tripping or falling, which can potentially damage your back.
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