Get the Blood Moving Before You Start
A brisk walk or activating the muscles of the limbs and spine can help get blood moving and warm up your body for gardening activities.
Posture! Posture! Posture!
Using good body mechanics while gardening is important in order to reduce tightness and prevent injury. When lifting, engage your core by tightening your abdominals and lift with your legs preventing any bending in the spine. Avoid twisting your knees or spine when moving items and instead move your feet to turn your body as a whole unit.
Implement Wheelbarrows and Carts for Heavier Items
Lift items while engaging your core and use your legs to reduce increased stress on your back. When moving the wheelbarrow or cart, use good posture in order to protect your body.
Engage Your Core When Raking or Shoveling
Raking and shoveling in the garden can be very difficult tasks and can be hard on the body. Keeping your core engaged can reduce the stress placed on your back.
Change Positions Frequently to Avoid Stiffness
Being aware of your body and sustained positions can help prevent aches and pains. If you have been leaning forwards for an extended period of time and start to experience creeping back pain, switch to a different activity to change your position.
Protect Those Knees
Using a gardening pad can help alleviate knee pain when kneeling. If this doesn’t help aid your knee pain, an elevated garden bed may be for you!
If it has been a while since you have gardened, work in short stints and take breaks in between instead of waiting for aches and pains to come on.
Consider Raised Garden Beds
Besides other benefits of raised garden beds, they can reduce the amount of bending required during gardening activities.