PHYSIOTHERAPY & HEALTH

Tips for Gardening Safely

1. Begin your gardening session with a few stretches and exercises to warm up the muscles and joints you will be using. This helps prevent injury and reduces soreness at the end of the day.
2. Make sure the area in which you are working is free of obstacles such as gardening tools, bags and seedling trays. This helps prevent slips and falls.
3. Vary your activities so that you are not in the one position for more than 30 minutes at a time.
4. When doing tasks at ground level, like weeding or planting, kneel rather than bend from the waist. Where possible, keep one hand on the ground for support as you lean forward.
5. If your garden beds are wired up, step into the bed to work rather than lean in from the edge.
6. When shovelling, move your feet to change direction rather than twisting your body around.
7. Observe the basic rules for safe lifting, namely:
   • Get a firm footing, with your feet a shoulder-width apart;
   • Bend at the knees and at the hips, using the strong muscles in your legs to lift;
   • Have a good, firm grip on the load;
   • Keep the load close to your body;
   • Brace your spine and keep your back as straight as possible for the whole lift;
   • Make all movements smoothly. Avoid jerking or twisting.
8. Use a wheelbarrow to transport heavy items, but don't overfill it! Position the weight over the wheel.
9. Observe the basic rules for working safely, namely:
   • Ensure heavy equipment and materials you use often are stored between the waist and knee level, not overhead or below your knees;
   • Where possible, work at benches built to your waist height. Clear the ground in front of the bench so that you can stand close in;
   • Ensure your equipment is in good repair and the size that feels comfortable for your own size and strength;
   • Use aids such as wheelbarrows and kneeling mats.
   • Listen to your body. If it hurts, stop. If the pain continues, visit a physiotherapist in your local area who can assist with providing stretches and exercises to help you get fit for gardening and avoid injury.