What it takes: Lower back strain
Bending over beds for long stretches and lifting bags of soil or mulch with a rounded back strain the lower back. It often hurts most the next morning.
Gardening
Kneeling, digging, lifting and pulling weeds for hours in the sun.
Gardening is real exercise and good for your mood. It also asks you to bend, kneel, lift heavy bags and grip tools for hours, usually outdoors in the sun and among the plants, soil and bugs that come with it.
What it takes and what to do
What it takes: Knee strain from kneeling and squatting
Hours on your knees press on the small fluid cushions at the front of the kneecap, and deep squats load arthritic knees.
What to do about Knee strain from kneeling and squatting
Wear knee pads for kneeling workAs neededCushion your knees whenever a job puts you on the floor, so the small fluid sacs in front of the kneecap don't get irritated. Stretch your quadsDailyA standing stretch for the front of your thighs. Do bodyweight squatsWeeklySit back and stand up without weights to strengthen your legs and hips for everyday lifting and stairs.What it takes: Sore hands, cuts and thorn pricks
Pruning, weeding and gripping tools strain the hand and thumb. Cuts and punctures from thorns and tools let soil bacteria in, including the one that causes tetanus.
What to do about Sore hands, cuts and thorn pricks
Moisturize and glove your handsDailyMoisturize after every hand wash and wear gloves for wet work, chores and cold weather. Do tendon glides for your handsDailyMove your fingers through five positions to help the tendons slide smoothly through the wrist.What it takes: Sun and heat
Gardening often means hours in full sun, bent over, without noticing how hot you are getting. Sunburn and heat exhaustion are common in midsummer.
What to do about Sun and heat
Wear sunscreen every dayDailyPut broad-spectrum SPF 30+ on exposed skin each morning and reapply every two hours outdoors. Wear sun-protective clothingAs neededCover up with a wide-brimmed hat, UV-blocking sunglasses and tightly woven long sleeves when you are out in the sun. Stay safe in the heatAs neededOn hot days, drink water often, take breaks in the shade and plan hard work for the cooler parts of the day. Drink water through the dayDailyKeep a water bottle within reach and sip through the day instead of waiting until you are thirsty.What it takes: Ticks and poison ivy
Overgrown edges and leaf litter harbor ticks, and poison ivy often grows along fences and borders.
What it takes: Lawn mower and power tool injuries
Ride-on and push mowers cause thousands of serious hand and foot injuries each year, often when someone reaches in to clear a jam. Turn the mower off and wait for the blade to stop before clearing a jam. Mowers also throw stones, so wear eye protection. Wear sturdy closed shoes, never mow barefoot, keep children and pets away, and avoid mowing in reverse.
What to do about Lawn mower and power tool injuries
Wear eye protectionAs neededPut on safety glasses, goggles or a face shield for work, chores and hobbies that throw debris, chemicals or sparks.When to see a professional
See a doctor for a deep or dirty puncture if your tetanus shot isn't up to date, a swollen, hot knee, back pain that runs down a leg, or a bullseye rash after a tick bite. Get emergency care for any mower injury to a hand or foot.