For East Coasters and people in many other regions of the country, few groupings of words sound more delightful than the following: “Spring is here!”

After one of the harshest winters on record and a final scare at the end of March, the time of the year has finally arrived when we can put away coats and snow shovels and trade them in for light clothing and tools for spring activities.  For some, this means a rake, hoe and watering can, as they eagerly prepare to get their garden going again this year.

While gardening is a great hobby that doubles as exercise, due to it being a physical task, it can also lead to pain.  All the stretching, bending and twisting that comes with being a productive gardener puts multiple areas of the body at risk for pain, especially the knees and back.

The knees are a prime target for aches and pains due to extensive bending and kneeling, and the back is also vulnerable when certain activities like lifting are performed incorrectly or when bad posture is used.  In addition, gardening requires many of the same motions to be repeated over long periods of time, which can be particularly stressful to a number of muscle groups.

If you garden and can’t wait to get started this year but don’t want to sideline yourself with any nagging pains, CAM Physical Therapy and Wellness Services LLC recommends the following pointers to keep in mind while gardening:

• Try to only use pruners, shovels rakes and other gardening tools that are ergonomically designed with cushioned grips, and avoid tool shortcuts
• Use a foam or gel kneel pad and try alternate kneeling on each knee
• Vary your gardening tasks throughout the session so as not to keep repeating the same one for too long, or break it up into smaller tasks
• When you sit for jobs at ground level, don’t sit cross-legged; flex your body forward and maintain good posture, or use a small chair or stool
• If possible, raise your beds and container platforms to allow you to tend to them at close-to-standing height, which will eliminate bending over
• Stretch both before and after gardening, when muscles are in the cool-down phase, and ice any sore areas before going to bed
• Strengthening exercises can also help prevent the knees and back from the stresses and strain from gardening

For all those gardeners out there who want to keep themselves pain-free this spring, CAM can help you with further guidance on these tips or create an exercise plan that’s right for you.  Visit us at any of our three locations in Laurel, Hyattsville or Glenn Dale/Bowie, MD or call (301) 853-0093 to schedule an appointment. Also, to receive a complimentary seed packet from CAM, e-mail contest@camphysicaltherapy.com and leave your name and phone number.

For more tips on safe gardening techniques, click here.