If you love spending time in your garden, this is a must-read to help you stay healthy, injury and pain-free.

Do You Avoid Gardening Because It Hurts Your Back, Hips, or Knees?
If you answered yes, here are a few helpful tips for pain-free gardening! Use the following techniques when lifting and lowering the load…

• Lift with your legs, not with your back
• Bend at the waist and keep your back straight
• Keep objects close to your body
• Keep your feet shoulder width apart
• Use your core muscles by pulling your belly button into your spine
• Avoid twisting your whole body to move the load
• Use proper tools
• Use long-handled tools to avoid constant bending
  and/or overextending your reach
• Use a wheelbarrow to transport soil or mulch
• Keep tools sharp and in good shape to reduce the
  effort needed to complete the task

General Tips to Prevent Overuse Injury

• Spread gardening work over several days
• Alternate tasks and change position every 30 minutes
• Take breaks and stretch frequently
• Use proper footwear
• Use knee pads when kneeling
• Ask for help from a family member or friend if needed
• STAY HYDRATED!