Ergonomics in the Garden: How to Avoid Back Pain

In the Garden Sue Jun 17, 2023
23 People Read
Ergonomics in Garden

Ergonomics in the Garden: 

How to Avoid Back Pain While Gardening

It’s that time of year again – time to get your garden in shape for the growing season! But before you grab your shovel and start digging, it’s important to take a moment to think about ergonomics.
Ergonomics is the study of how people interact with their environment. In the context of gardening, it refers to the design of tools, equipment, and workstations to minimize the risk of injury and maximize comfort and efficiency.

Gardening is a physically demanding activity that can put strain on your body, especially your back. By following some simple ergonomic principles, you can avoid back pain and other common gardening injuries.
Keep reading to learn more about ergonomics in the garden, and how you can avoid back pain while gardening!

1. Choose the Right Tools: 

Select tools that are appropriate for your size and are comfortable to grip. Look for tools that have padded handles, or add grip padding to existing tools to reduce stress on your hands and wrists. Look for ergonomic handles that will keep your wrist in a neutral position for hand tools. 


Wear garden gloves that have grip on the palm and fingers to decrease hand fatigue and aid in grip strength.



 Buy attachments for your hoe or shovel to aid in keeping your posture upright.

BackEZ Back-Saving Tool Handle Attachment for shovels, rakes, hoes, etc



2. Use Proper Body Mechanics: 

Lift heavy objects properly by bending your knees, keeping your back straight, and using your legs to lift. Avoid twisting your back when reaching for tools or plants by turning your whole body instead. Keep the load close to your body when lifting to decrease the amount of force on your spine.

    NO!   

    YES!

When carrying buckets, don’t be one sided with a heavy load. Split it up in two buckets and carry one in each hand. 

     NO.  

   YES!



3. Take Breaks: Take frequent breaks to rest and stretch, especially if you’re doing a prolonged task like weeding. Use these breaks to hydrate and stretch your back, as well as other muscle groups that may be experiencing tension.

 4. Plan Ahead: Think about the layout of your garden before you begin working. Organize tools and equipment in a way that is easy to access, and plant flowers and vegetables at a comfortable height for you to tend to. 

5. Practice Good Posture: Maintain good posture while gardening by keeping your back straight and your core engaged. Avoid hunching over or arching your back excessively. Try to keep your work in front of you to avoid overreaching. 


By incorporating these ergonomic principles into your gardening routine, you can minimize the risk of injury and keep your back pain-free while enjoying the benefits of a beautiful garden for years to come.

Pain-Free Gardener = Happy Gardener

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https://inthegardensue.com/blog/-7-best-garden-tools-for-women-to-make-gardening-easier

Why Are Raised Gardens Better?

https://inthegardensue.com/blog/why-are-raised-garden-beds-better