Prevent Back And Shoulder Pain In The Yard And Garden – AG Matters
Just a few days into spring and I already have a "catch" in my neck and a stiff shoulder. As we hit the peak garden and yard work season, many of us are finding out how long the winter layoff has been. The Master Gardener program at Cornell Cooperative Extension of Oneida County has some tips to prevent the pain from starting.Avoid the "C" position is perhaps the best tip you can get when working on anything, including the yard and garden. This means bending at the hips and knees rather than rounding the back by leaning over.
Reaching is another no-no, don't work with your hands above the shoulders. This not only puts strain on the shoulder muscles, it can increase the work load on your heart. Working above your shoulders also involves extending the neck to look up; a position that can decrease blood flow to the brain, resulting in dizziness. In most instances, getting a ladder is a better option.
Squatting puts undue pressure on the knee joint. Kneeling is better but only if you use some sort of padding to distribute the weight evenly across the knee joint. There are a number of knee pads and kneeling benches on the market.
A sustained grasp will result in excessive strain on the hands and wrists. Repetitive movements like shoveling, pinching weeds, or raking can also result in muscle strain.
As the general rule states, :"slow and steady wins the race." Take frequent rest breaks to stretch your muscles and joints and especially when it's really hot. Get more gardening tips at You can also call the Horticulture Hot Line on Wednesdays and Fridays from 9 a.m. at 736-3394.
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