Knees

Many gardening tasks require knee strength and stability, whether kneeling, sitting, standing, or walking. The best way to protect knees from the stress and strain is to condition them with strengthening exercises and stretching.

The muscles that protect the knees are the quadriceps (front of thighs) and the hamstrings (back of the thighs). To ease strain on the knees, practice strengthening exercises regularly, and stretch before starting gardening activities. Your doctor should recommend specific exercises and stretches that are appropriate for you.

Squatting can put unnecessary strain on the knees if done incorrectly or for long periods of time. When squatting, keep feet flat with weight evenly distributed. Squatting with heels off the ground can potentially damage knee ligaments. Preferred work positions would be having one knee on the ground, working on hands and knees using a kneeling pad, or sitting on a chair or stool (Figure 1). If you use a chair or stool, place it close to the area where you are working and use long handled tools to avoid straining the upper body. If a kneeling pad is inconvenient to carry, then try using strap-on knee pads.

Figure 1 Preferred work positions.

Raised beds  and Raised Planter can make gardening easier, reducing the need to stoop or bend down to get close to the soil. The height of raised beds can be adjusted to suit the gardener's needs. Raised beds with wide borders can offer a convenient place to sit while working (Figure 2). The width of raised beds should be narrow enough to allow the gardener to work without straining or reaching. Some people may find it easier to use beds high enough to stand at, while others may want to design a bed to slip their knees under while sitting.

Figure 2 Work in raised beds to reduce strain.

Back

Lower back pain, whether caused by muscle aches or a herniated disk, can make gardening a difficult task. Research has shown that, in most cases, prolonged bed rest can actually make pain from acute or chronic back problems worse. Studies show that individuals who continue their normal activities as much as possible after an initial 24 hour rest period experience less pain, have more flexibility, and are better able to do work than are individuals who stay in bed.* While each case is different and persons should consult with a doctor before resuming activities, many individuals will be able to continue gardening activities with some minor adjustments recommended by their physician.

Exercise can have many benefits for individuals recovering from back injury. It can improve mood and reduce pain by releasing endorphines, the "feel good" hormones, to the brain. Exercising can help to maintain flexibility and fitness level, preventing the muscles and tissues around the injury from tightening up, which can increase susceptibility to strain. Lastly, exercise can strengthen the muscles that support the back and reduce the likelihood of re-injury.

To avoid aggravating a back injury, it is important to know how to move, sit, stand, and work in ways that will reduce strain. When walking keep a slight arch in the lower back, slightly tensing the abdominal muscles, and don't slouch. Sit with feet supported and knees level or higher than hips. Use correct postures when doing garden chores such as raking, shoveling, hoeing, etc. (Figure 4).

Figure 4a Correct work posture.

Figure 4b Incorrect work posture.

Always bend from the knees, never from the waist (Figure 5). Follow these suggestions when lifting a large or heavy object:

Figure 5 Technique for lifting heavy objects.

Be careful when pushing or pulling heavy objects -- use arm or thigh muscles and not the back. Never use jerky, twisting, or rough movements; move slowly and deliberately. Let gardening equipment and tools do the job for you. For example, use large-wheeled garden carts that support their own weight to transport items around the garden (Figure 6). Whenever possible, find someone to assist you with lifting, pushing, or pulling.

Long-handled tools can make work easier by extending reach and reducing body movement necessary to complete a task. Lightweight and small-bladed tools can reduce the amount of load and resistance. Stand as close to the work area as possible, and use arms and legs to do work instead of the back.

Additional tips: