Gardening-Saving your knees and back

When gardening it is always good to use the correct tool for the job.  Think of your body as another gardening tool, like a pair of clippers or a trowel; if you let these tools rust because of neglect or allow them to become damaged through misuse, then they cannot perform their functions in the garden. Just as much care and attention need to be paid to your body as to the design and maintenance of your garden.
Tip 1 ● Stretch and Warm Up
Starting your day off with a morning walk or workout is a good daily routine to have in your life.  if exercise is not part of your daily routine, then stretching is absolutely necessary to safeguard your knees and back.
Knee stretches
 Chair knee extension: Sitting in a chair, rest your foot on another chair so the knee is slightly raised. Gently push the raised knee toward the floor using only leg muscles.

• Heel slide knee extension: Lie on your back, with left knee bent and left foot flat on floor. Slowly slide the left heel away from your body so both legs are parallel.
  
• Knee flexion: Sitting in a chair, loop a long towel under your foot (resting on the floor). Gently pull on the towel with both hands to bend the knee, raising your foot 4 - 5 inches off the floor.
  
• Hamstring stretch: Standing, put one foot in front of you, toes up. With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip.
  

  Back  stretches
Knee-to-chest stretch

1. Lie on your back on the floor with your legs extended.
   
2. Lift and bend your right leg, bringing the knee toward your chest. Grasp your knee or shin with your right hand, and pull your leg as far as it will comfortably go.
   
3. Remain in the knee-to-chest position while tightening your abdominal muscles and pressing your spine into the floor. Hold for 5 seconds.
   
4. Return slowly to your starting position.
   
5. Do the same with your left leg.
   
6. Do the same with both legs at once.
   

On all fours — back flexion and extension

1. Begin on your hands and knees on the floor. Your hands should be directly under your shoulders with your arms straight.
   
2. Rock forward, putting your weight onto your arms. Round your shoulders, and let your seat drop a little. Hold for 5 seconds.
   
3. Rock backward, sitting your buttocks as close to your heels as possible. Keep your arms extended straight ahead. Hold for 5 seconds.
   
4. Return slowly to your starting position.
   

Standing back arch

1. Stand up straight with your feet shoulder-width apart.
   
2. Put the palms of your hands on your lower back. Take a few slow, deep breaths to relax.
   
3. Bend your upper body backwards, keeping your knees straight. Support your back with your hands. Hold for 5 seconds.
   
4. Return slowly to your starting position.
   

Tip 2 ● Know the Limits of What You Can Lift and Carry
Can you lift and carry a 40 lbs bag of mulch?  Or do you need a wheelbarrow or cart to transport that?  Do you kneel on the ground and dig or an hour?  Or are you going to need a stool or a pad under your knee?  Knowing your body and it’s limitations will help you figure out the changes you need to make to enjoy your gardening experience.
Tip 3 ● Lift from Your Legs, Not Your Back
A lot of back pain can be avoided by following proper lifting technique.

• Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other (karate stance).
  
• Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle (half kneeling).
  
• Keep good posture. Look straight ahead, and keep your back straight, your chest out, and your shoulders back. This helps keep your upper back straight while having a slight arch in your lower back.
  
• Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
  
• Hold the load as close to your body as possible, at the level of your belly button.
  
• Use your feet to change direction, taking small steps.
  
• Lead with your hips as you change direction. Keep your shoulders in line with your hips as you move.
  
• Set down your load carefully, squatting with the knees and hips only.
  

Tip 4 ● Take Your Time
Rome wasn’t built in a day. So unless you have your own army to plant your garden, take your time.  There’s no rush.  Do things at a speed that suites your ability so that you’re still able to enjoy gardening.  Always remember to take breaks for stretching and water.

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