With warm breezes blowing, birds chirping and trees budding, many Central Pennsylvania gardeners are anxious to get out and begin digging in the dirt. The physical therapists at First Choice Rehab are concerned about reducing the number of injuries that may occur from yard work and gardening.

"Gardening activities contain many of the risk factors associated with Cumulative Trauma Disorders, or CTDs," states Ken Lennington, PT, who is the Clinic Director of the Newport office of First Choice Rehab. "CTDs are a variety of disorders such as carpal tunnel syndrome and tendonitis that can develop as a result of repeated "micro-traumas" to the soft tissues of the body. Carpal tunnel and wrist tendonitis can develop as a result of prolonged or repetitive weeding or use of small hand tools such as a trowel."

Lennington comments that the precautions gardeners should take are not so different from those manual handling workers abide by, including how to bend when working at ground level and not bending unless absolutely necessary. To avoid back problems, he adds, "Try re-potting at table height instead of on the ground. Another alternative is to use long-handled gardening tools such as hoes, spades and rake. Ken also suggests that you work below shoulder level whenever possible or if working above shoulder level, you should perform the task for five minutes or less. "Working below shoulder height helps prevent impingement of the shoulder's pain free tissues such as the bursae or rotator cuff," he adds.

"Gardening is hard work," cautions Lennington, "especially for people who are unaccustomed to strenuous exercise or who spend most of their week in a sedentary job." He suggests gardeners protect their body by doing some simple stretching exercised to prepare their muscles before putting them to work. He also suggests that gardeners have 2 or 3 jobs going on at one time, all at varying heights and that they should spend 20 minutes maximum on one job before moving on to the next.  "Gardening is a source of pleasure and exercise, but don't overdo a session," he adds. "Take plenty of breaks, particularly if you are digging, bending, stretching and carrying."

Lennington suggests the following tips to help avoid pain while gardening:

• Don't try to lift too much at once and remember to keep the load close to your body. Keep your stomach muscles pulled in, bend with your knees (not with your back) and push up with your legs. Only relax the stomach muscles once you have released the load & are back in an upright position.
• If an object is too heavy for you, use a wheelbarrow or a trolley if appropriate, or ask someone to help.
• Plant from a kneeling position (use special knee-pads, or a kneeler) and don't strain yourself by over-reaching.
• Don't stay in the same position for too long. Either work at something else which will allow you to change position, or take a break.
• If you are pulling up weeds or shrubs with deep roots, keep your back as straight as possible, let your legs take the strain & hold your tummy muscles in!
• Shoveling is perhaps the most strenuous of garden chores because it involves intensive bending, twisting and lifting - which can result in back pain if performed incorrectly.
• Don't stoop to dig. Bend at your knees, let your legs take the strain and remember to shovel small amounts at a time. Change your position frequently and allow plenty of rest.