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  • Writer's pictureDr. Monica Ngo

Rake without the ache

Updated: Nov 23, 2021

Hot weather, sunny days, it's planting season! When it comes to planting or gardening outdoors it's important to be aware of proper body position to help reduce the strain on the muscles and joints in your body. Read below to find out how you can protect your body from injuries when gardening this summer.

Lift Right

Make sure your back is straight and always bend your knees when lifting. Carry the load close to your body. Avoid heavy lifting immediately after bending or kneeling.

Kneel to Plant

Use knee pads or a kneeling mat to reduce the strain while you plant. Keep your back straight and stop frequently to take a break.

Kneel to Plant


Best to alternate the load from heavy to light and back to heavy again. It is best to separate a larger load into several smaller ones as well.

Change Hands

Rake it Right

Take the strain off by changing the positions of your hands.

Check your position

Check your body position when gardening and change it often. For example: kneel then stand or simple sit and relax by taking frequent breaks.

Rake it Right

Ease the strain on your back by putting one leg in front, the other behind. Switch legs and hands from time to time.

and Remember

Choose the right tools that are ergonomically designed. Make sure the size and the weight are right for you. By implementing these simple techniques it can help prevent muscle strains while gardening this summer.

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