Written By Joseph Savoia, LAT, ATC
Yard work can be a rewarding way to spend time outdoors. Whether you're planting flowers, mowing the lawn, or tending to your landscaping, it's a great opportunity to get outside and enjoy the fresh air. However, without the proper approach, it can also put strain on your body, leading to aches, pains, or even injuries.
The good news is that paying attention to ergonomics can help you complete the tasks while protecting your muscles and joints. Whether you're a seasoned gardener or a weekend enthusiast, the strategies outlined below will help you feel great long after the work is done.
Body Mechanics Tips for Safe Yard Work
Get Close to Your Work
Position yourself as close to the task as possible to minimize reaching and reduce strain on your body.
Keep Elbows Close to Your Body
Maintain a natural posture by keeping your elbows close to your sides, which helps prevent strain on your shoulders and arms.
Maintain Neutral Wrist and Forearm Position
Ensure your wrists and forearms are in a neutral (handshake) position while working to avoid excessive bending or strain.
Step and Turn Instead of Twisting
Avoid twisting at the waist. Instead, step and turn your body to face the task to reduce stress on your back.
Keep Your Back Straight and Core Engaged
When lifting or working below your waist, keep your back
straight and engage your core muscles to protect your spine.
Use a Stool or Bench to Avoid Long Periods of Squatting
To reduce strain from prolonged squatting, use a stool or bench to elevate yourself and alternate between squatting and kneeling.
Limit Overhead Work
Perform overhead tasks in short durations to avoid shoulder strain. Use a ladder or step stool to bring yourself closer to the work.
Other Important Tips to Follow
Spread the Work Out
Break up larger tasks into manageable segments and spread the work over several days or weeks to a
void overexertion.
Alternate Tasks
Switch between different tasks to give specific muscle groups a break and prevent fatigue.
Start Slowly and Take Breaks
Begin your work at a slow pace and take frequent breaks to allow your body to rest and recover.
Change Positions Frequently
Vary your body position throughout the task to avoid sustained strain on any one area.
Listen to Your Body
Don’t push through discomfort. Stop and rest if you begin to feel fatigued or experience pain.
Stay Hydrated
Keep a water bottle with you as you work, especially when working outdoors in warm weather, as a reminder to hydrate while working.
Stretch Regularly
Stand up and stretch frequently to keep your muscles loose and reduce stiffness.
If yard work has left you feeling sore or stiff, JAG Physical Therapy can help. Our expert therapists can assess your movement patterns, provide personalized exercises, and help you prevent future injuries so you can keep enjoying your time outdoors. Schedule an appointment today and get back to feeling your best!
