Yardwork body mechanics
Yardwork can be fun and rewarding, but it’s also hard work on your back and body. Take some time to get knowledgeable and comfortable with using good body mechanics. Your joints will thank you for it. And while we’d love to see you, you can avoid coming to see your PT by doing simple, conscious movements during your yard work process. Here are a couple of movements to be aware of how you do them.
Raking
Try to alternate sides often to give your muscles a rest. Switch your top hand and the side of your body you rake on (as well as your front foot).
Lifting
Bend at the knees – rather than the waist –and keep the load close to your body. Don’t twist at your waist while lifting; move your feet to face the direction you need to move instead. In other words, your face and feet should always point in the same direction while lifting and carrying.
Bending
Approach the stick or weed, slightly bend your knees, tighten your abdominals, and keep your back straight as you pick it up. Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your full body as one unit. (Sounds similar to “Lifting” see above… maybe combine the two and call it “Bending and Lifting” and get rid of the similarities?)
Mow
Make sure that your shoulders are relaxed (away from your ears), and your back is flat (should be able to rest a pole from the back of your head to your tailbone). Also propel the mower with your legs, to maintain a forward lean from the ankles to your head.
Kneeling
Utilize a foam pad to kneel on to take some stress off your knees. If you have knee or hip pain, avoid putting pressure on these areas by sitting on an upside-down bucket or gardening bench. Consider using specialized gardening tools to avoid prolonged reaching or carts that allow you to sit.
Digging
Lean your weight into the shovel. When it’s time to dump dirt, use your whole body, and not just your arms to lift and dump. Twisting the spine while carrying a load such as dirt and/or while bending forward at the spine—which often occurs when we’re not paying enough attention to our body awareness—are known risk factors for a spine injury.
Weeding
If you have a sturdy bucket or a stool, grab it and use it! It will take pressure off your knees, hips, and even your back. That said, sitting can be precarious for some backs. The biggest key is to sit right on top of your sitting bones. If you must lean forward to grab a weed, try doing this at your hip joint, and avoid rounding your back.
let us help!
By being aware of the top yard work body mechanics, you can get your yard in shape and also your body (without injury!). Be sure not to forget the basics: warm up, hydrate, adequate equipment, change your task every 20 minutes, and take breaks!