Ready, Set, Grow! Seven Tips for Safe Gardening

Gardening is a passion and pastime for nearly 118 million Americans.

Whether it’s blooming plants and shrubs, fragrant flowers or the freshest homegrown fruits, herbs and vegetables, there is nothing more rewarding than cultivating a garden and watching it grow.

A lot of hard work goes into successful gardening and the hobby is not without hazards. According to data from the US Consumer Product Safety Commission (CPSC), more than 400,000 people are treated in hospital emergency rooms each year due to injuries from lawn and garden tools.  

Other common injuries come from falls or the repetitive motions of gardening tasks like digging, raking, weeding, and pruning, which can lead to pain and strain on the back, joints and muscles.

Before digging into your next gardening project, check out these seven safety tips.

Warm up, stretch out first

Gardening tasks can feel like a moderate intensity exercise to your body, working the arms, legs, back, and abdomen. It’s wise to warm up by stretching out and loosening up areas like the quadriceps, hamstrings and lower back. Stretching out before you begin gardening can ready your muscles for work.

While working in the garden, focus on functional fitness, tapping into your core strength and paying attention to balance and movement when bending, squatting or kneeling down. Bend your legs when lifting heavy items and hinge at the hips rather than your lower back when bending over.

Dress the part, starting with gloves

Gloves protect your hands from a host of hazards in the garden – cuts, scrapes and puncture wounds from thorns and sharp objects, to burns and irritation from fertilizer, pesticides, or poisonous plants like poison ivy.

Wearing protective glasses or safety googles can help keep flying debris out of your eyes and long-sleeved shirts and pants provide additional protection from skin irritants, injuries and sunburn.

Take breaks, set limits

It’s easy to lose track of time when engrossed in a gardening project.  Start by making a list of tasks and setting a time limit for each one as well as how much time you’ll spend working in the garden on a given day.

Plan to work at a slow and easy pace, and switch up gardening activities to avoid repetitive motion injuries. Be sure to take rest breaks between tasks, during which you rehydrate and assess how your body is feeling.

Stay hydrated

Gardening in the hot summer sun can quickly lead to dehydration. Stay ahead of it by drinking water before, during and after your work in the garden. 

Remember, by the time you feel thirsty, you may already be dehydrated. Keep water on hand in the garden and take frequent breaks to sip and rehydrate. If you’re gardening on your own, it’s also a good idea to have your phone nearby.

Avoid repetitive motions

The repetitive motions involved in raking, planting, pruning, and weeding can lead to overuse injuries, back pain and muscle spasms.  Performing tasks like picking, trimming and digging can put your body in precarious, awkward positions, which can also cause injuries. 

Avoid muscle strain and injury by taking breaks and changing tasks every 15-20 minutes. By alternating gardening activities, you’ll work different muscle groups and help prevent injury.

Use adaptive tools

Rather than bending, kneeling or squatting while gardening, use adaptive tools such as long-handled hoes, forks and spades for weeding, planting and watering. 

Raised bed gardening is an alternative that’s easier on the back and knees.  If you do need to get down on your knees for planting or weeding, use garden kneeler and/or kneepads and do it only for short periods of time. Switch tasks and take breaks frequently.

Protect yourself from the sun

Gardening involves a lot of time outdoors in the sun and protecting your skin from its harmful ultraviolet rays is important.

You can prevent a sunburn by applying sunscreen with an SPF of at least 30 before starting work, and reapplying regularly.  Clothing can offer additional sun protection; wear a wide-brimmed hat to protect your face, head and neck and cover up in lightweight, long-sleeved shirts and pants. 

Gardening early in the morning or late afternoon/evening can help you avoid working during the hottest part of the day, 10 a.m. to 4 p.m., when the sun’s rays are most intense.  Seek shade, take frequent breaks and stay hydrated while working outdoors in the garden.

Jennifer Logan is Manager of South Shore Health’s Community Exercise Program.  Learn more about the land, pool and virtual fitness programs at the Center for Physical Wellness.