1. Protecting Your Back
Lifelong
Gardening

2. Tools are Available to Handle
The SouthEast Wisconsin Master Gardeners demonstrate these enabling tools and equipment as a service to people interested in gardening. This is not an inclusive collection and does not represent
an endorsement of these products or retailers.
Disclaimer
The gardening tools and techniques you see and experience today are designed to enable people with physical impairments to participate in gardening activities. These tools and techniques are also designed to prevent injury and pain while gardening. This information is general only and should not be construed as medical advice or treatment.
You should consult a physician concerning your own situation and any physical problems or medical questions you may have before putting these techniques and tools to use in your own garden.

3. Good advice is timeless!

4. Program Objectives
Understand principles of energy conservation and joint protection as they apply to back safety.
Learn about tools and techniques that can be used for specific gardening tasks.
Understand issues of accessibility in planning gardening space.

5. Gardening is Physical Exercise!
Drink water often Wear sunscreen Have your cell phone Start with warmup exercises-STRETCH!
Suggestions for warm up exercises from the Wisconsin Arthritis Program include:
Neck Exercises, Shoulder Exercises, Trunk Rotations, Side Bends, Hamstring Stretches, Hip/Knee Stretches, Wrist and Hand Exercises
You are at risk of “weekend warrior” injuries just like athletes .

6. Change Positions and Switch Tasks Frequently
Alternate heavy and light duty tasks.
Avoid repetitive motions over a prolonged period to time – especially for resistive hand tasks such as pruning.
Avoid working in the same position or doing the same activity for a long period of time.
For example, mix kneeling to plant seeds at ground level with dead heading tall plants.

7. Sit to Do a Task Take Frequent Rest Breaks
If standing tires you or causes pain, consider sitting rather than standing when you do a task.
There are a variety of seating options available.
Using extended reach tools or children size tools will help you reach the ground and limit your need to bend.
Everyone’s rest needs are different. “Listen to your body.” Rest on a kneeler seat or sit on a bench or chair in the shade, with your hands on your thighs or a table. Gardening is a hand intensive activity involving much pinching and grasping – so flatten out your hands and wrists when resting.
Take micro rest breaks (shorter, but more frequent) for joints or muscles that are giving you problems. Do not subtract this time from your longer breaks.
If you have pain. Stop that activity and/or change your position.
Remember in spring that you need to start out with less strenuous gardening activities and work for shorter periods of time than you did in the fall. Gradually increase the intensity and duration of your gardening, as you would with any exercise program.
Consider that you might have to change your gardening techniques and tools as you age.
If you wear braces or splints, ask your doctor or therapist if you can continue to garden and how to wear them to do these activities.
Keeping one body part rigid will send the movement someplace else and can cause unexpected stress.
Get medical advice for your specific condition and listen to it.

8. There’s a right way to do a job . . .
. . . and a best tool for every job.

9. Use Wheels for Transport Roll Rather than Carry
Push
Rather
Than
Pull
The cart is a better choice than the wheelbarrow because the single front wheel on the wheelbarrow makes it less stable. Be certain not to overload. Take more trips with less effort, less stress.
Whenever possible, push objects rather than pulling them. Pulling requires you to twist your trunk, while pushing does not. You can also generate more force pushing than pulling because you are able to utilize your body weight. Additionally, pushing allows you to recruit more muscles by letting you use both arms, thus sharing the load.
Take a look at the picture of the wheelbarrow – notice how far forward the wheel is – this requires the gardener to do much lifting before moving.
Now look at the cart on the bottom left – with the wheels back and positioned more under the load – less lifting is required. Depending on your height, you will want to try a cart before you purchase because different models work differently.

10. Proper Lifting and Carrying Bend at the Knees Do Not Twist
WRONG
WRONG
Top Pictures
When lifting, be sure to face the object you are about to lift.
Squat down, bending with your hips and knees, not your back.
Push your buttocks out behind you (shortstop position).
Your knees should not be in front of your toes, due to increased stress on the knee joints.
Have/hold the object as close to you as possible.
Do not hold your breath while lifting.
Lift the object, straightening your hips and knees.
Bottom Pictures
If you need to turn with your load, step to turn. Do not twist your trunk to turn.
Consider lightening the load to be lifted, if possible.
Look at what you’re trying to move. Consider how heavy and bulky it is. If in doubt, ask for help.
An additional note about standing for a long time: Put one foot up on a low stool or other stable object to ease the pressure on your back. Alternate leg positions.

11. Weeding Incorrect Positions Too Much Stress on Back
Who hasn’t done this?
Old fashioned dandelion digger – two knee position is stressful on back (even if you use a soft surface to kneel on) – using both hands allows no support for trunk. OUCH!!
In the photo on the middle, the gardener is bending over with straight legs putting stress on the legs and back.
Incorrect Positions
Too Much Stress on Back

12. Weeding Good Positions
In the photo on the right, note how the gardener is kneeling with only one knee on the ground, and the other leg bent, with foot flat on the ground. He is able to position his forearm on his thigh, helping to relieve the stress on the back muscles. Alternate leg positions periodically. A knee pad is also recommended to protect the knee.
Sit if possible using the proper length of tool.

13. Place the head over a weed, step down on the reinforced foot platform, and the serrated, stainless-steel claws will grab the weed by the root for clean removal.
Weed out!! Push the orange sliding handle to eject the weed into your container.
Eliminates kneeling, backache from bending and stooping; and reduces strain on your wrist.
Fiskars Uproot Weeder

14. Stress to the back can be avoided by using a standup seeder, since there is no longer any need to bend.
This one was home made with a piece of PVC pipe and a dowel. The dowel extends beyond end of pipe for making hole or furrow.
Use an auger attached to a drill for easy holes.
Planting

15. Raking Dance with the rake!
Considerations while raking: Use a long handled rake, same as for a hoe. Don’t reach too far out in front, repeatedly pending and straightening hips and back. Don’t use a rake with too large a head – moving too large a pile of leaves. Do include back saving handle on shaft of rake and alternated holding the rake on each side of our body, which then alternates your hand positions on the rake.
Dancing with the rake is simply stepping forward and backward when raking, rather than bending and straightening the hips and back.

16. Proper Lifting and Carrying Bend at the Knees Do Not Twist
WRONG
WRONG
The gardener on upper left is shoveling incorrectly – note the straight knees and rounded back. The gardener on the upper right is lifting while straightening the hips and knees, not using her back to lift.
Placement of soil: In the bottom left photo the gardener is twisting her trunk to place soil in a container that is located away from the digging hole.
In the bottom right photo, the gardener has stepped around with the soil on the shovel to directly face the container.
Note that a shovel that has an oversized head will hold a load of soil that is too heavy to be lifted comfortably.
Remember to keep the tool end sharp so that less effort is used cutting through the soil or plant roots.

17. Accessibility You want to work in positions that are
safe and protect your body.
You have to decide what you want to grow.
You have to be able to get to soil to till and plant.
You have to be able to reach plants to water, weed, and harvest.
Much of the information that has been presented would apply to traditional ground level garden.
You have a n option. You can change where your plantings are to make them more accessible and easier to plant, water and maintain.

18. Preparation is Invaluable
Good Planning and
Preparation is Invaluable
“Someone is sitting in the
shade today because someone planted a tree a long time ago.”
-- Warren Buffet

19. Plant Selection
DON’T FIGHT NATURE – Choose plants that grow naturally in your area and adapt to your climate and soil.
Choose non-invasive, cold hardy plants with limited pruning, division, dead-heading, and staking needs.
Mulch to conserve water and reduce weeding.

20. Endless Possibilities in
Plant Selection
Consider site or container – size of plants
Soil, light, and water requirements
Availability of varieties and cost
Personal preference

21. EASY CARE PLANTS Coreopsis grandiflora ‘Sunfire’ Hosta ‘Blue Angel’
Heuchera snaguinea
‘June Bride’
There should be something that meets your needs on the Easy Care Plant List.
Liatrus pycnostachya
Sedum spectabile ‘Autumn Joy’
Salvia oyamae

22. Accessibility to Water
Place garden or containers close to house.
Use self-watering containers or irrigation.
Put containers where rain will reach them.
Mulch to conserve moisture.
Choose drought resistant plants.

23. Raised
Garden
Beds
If you plant at a level that you can reach without bending, you can potentially save lots of stress on your back. Many options and designs available. Consider what you want to plant. Vegetables that will grow tall or vine may be fine in slightly raised beds because produce will be easier to reach by harvest. Greens and herbs which are harvested frequently may be easier to access in higher beds with minimal bending.
When planning landscaping, consider if flower beds can be elevated for easier planting and maintenance.

24. Vertical Planting Reuse Recycle Reinvent Repurpose Birdbaths
Containers
Ladder
Pallet
Picture Frames
Plant Tower
Plastic Tubing
Pot Hangers
Rain Gutters
Recycled Bottles
Shoe Caddy
Vertical Walls
Add vertical supports in beds to raise vining plants. Consider containers hanging or elevated. Whenever planning and building vertical planting areas, remember that weight of damp soil will need to be considered or you could have catastrophic collapse when things are looking good.

25. Self-Watering Systems
Container Gardening
Choose container size according to plant needs
Provide adequate drainage
Use proper potting mix
Put on wheels if moving
Consider access to water
Leafy Greens
Herbs
Many commercial and homemade options available. Use container mix for planting rather than garden soil. Great way to add color, grow vegetables in limited space or make gardening accessible to many.
Self-Watering Systems

26. Let’s Review How We Will Protect Our Backs
Change work position often
Switch tasks frequently
Rest often
Maintain upright posture for standing tasks
Sit when possible
Use cart (roll) rather than carry items
Push rather than pull
Avoid the twist
Plan for success!

27. Tools are Available to See, Touch, and Try
?? QUESTIONS ??