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How to Protect Your Knees and Back While Doing Yardwork

It’s about time for all of us to start putting our green thumbs to work! But while gardening and yardwork can be a highly rewarding activity (and a great source of exercise), mowing, weeding, and related tasks can be surprisingly hard on the back and knees

These gardening tips may help you avoid injury: 

Warm Up

Sometimes yardwork ends up being more strenuous than you expect it to be. A light warm-up, such as a brisk walk around the block or some jogging in place, can help get your blood flowing and warm up your muscles and other tissues so you’ll be less likely to experience a strain or sprain. 

Lift With Your Legs

You’ve probably heard this one before, but sometimes people forget this important advice when they’re focused on finishing a task. When lifting something, bend your knees and keep your back relatively straight while holding the items close to your body. Then, use the strength of your legs to lift. 

Get on a Good Level

Of course, you can’t always avoid getting to ground level when doing gardening or yardwork. If you do need to be in the dirt, try finding a small stool or chair to sit on if kneeling is too hard on your knees. And when you can bring tasks up to a table (such as preparing potted plants for planting), feel free to do so. 

Take Breaks 

When gardening, don’t crouch or work on your knees for more than 10 minutes at a time. Stand up and stretch out often (and be sure to drink some water while you’re at it). Need a reminder? Try setting an alarm on your phone or watch!

Gear Up

Wear protective gloves, sturdy soled shoes, a wide-brimmed hat, and layered clothing to reduce your risk of injury—including sunburn and heatstroke. If you suffer chronic pain but miss your yard, consider a physical therapy consultation to see if you could benefit from supportive braces or other pain management tools.  

Get Help

Asking for help is really about knowing your limits. If there’s something too difficult or too dangerous for you (such as climbing a ladder to clean out the gutters, pushing a heavy lawnmower, or lifting a heavy wheelbarrow) then find someone who can give you a helping hand. You can also learn more about your physical limitations and ailments by reading informative blogs reviewed by our specialists.If you live in or near Indianapolis, Lafayette, or Greenwood and are struggling with aches and pain after gardening or yardwork, contact the Center for Pain Management at 317-706-7246 to schedule an appointment with one of our pain doctors. We can help alleviate your back pain or knee pain using comprehensive and customized treatments.

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RECENT POSTS

December 1, 2021
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