The Texas A&M AgriLife Extension Service, the governing body for the Rockwall County Master Gardener Association, has created a landscape management program called the Earth-Kind Program. This initiative promotes environmentally friendly gardening practices that lead to beautiful, low-maintenance landscapes while protecting the environment. In alignment with this goal, a group of Rockwall Master Gardeners has developed what we call the “Body-Kind” principles for gardening. These ideas aim to make gardening easier on our bodies by reducing physical strain, protecting your joints and making tasks more comfortable.
What Does it Mean to be Kind to your Body?
Protect your small joints from injury and pain.
Always Warm Up: Before using your hands. Take caution with arthritis!
Built-Up Handles: Increasing the diameter of your tool handles can relieve stress on your hand joints, helping to reduce pain and improve control. You can use foam insulation tubing, pool noodles, or even woven shelf-liner as DIY solutions to create a larger grip. These options are inexpensive and easy to use.
Rubberized Gloves: Good-fitting, well made gardening gloves with rubber surfaces or knobs can enhance your grip, making tasks like weeding and tool management easier on your hands and joints.
Easy-Grip Faucet Handles: Consider replacing regular faucet handles with “T-shaped” easy-grip versions, which reduce strain on your hand joints.
Use Larger Muscles: Whenever possible, use your larger joints and muscles to minimize wear and tear on smaller joints. For example, use your whole hand to lift pots instead of relying on your fingers. Similarly, using an upright weeder will reduce strain on your hands.
Alternate garden tasks to allow the joints time to rest.
To minimize the need for frequent weeding, apply a 3-5” layer of organic mulch to prevent weed germination. When you do need to hand-weed, opt for well-fitted gloves that provide a better grip to reduce strain on your fingers.
Protect your back from injury and pain.
Stretch before beginning your gardening activity/ cool down following. Just a few minutes of stretching/ cooling down will really make a difference in your overall stiffness and discomfort.
Manage Heavy Bags: To avoid straining your back, ask suppliers to load large bags of soil or fertilizer into your vehicle. Then, transfer the contents into smaller containers for easier handling, or slide the bag directly into a wheelbarrow.
Use a Wheelbarrow: Instead of lifting heavy tools or soil, use a wheelbarrow or cart to move them around your garden.
Reduce Bending/Use Proper Body Mechanics: Use tools like a planting tube with a dibble to plant seeds without bending repeatedly. Also, use an upright weeder to minimize back and knee strain. Whenever possible use the 3-Point Principle of keeping your head, upper back, and hips aligned when bending. 
Knee Protection: If you’re working close to the ground, use kneeling pads or a garden stool to provide support and reduce strain.
Lighten Your Soil/ Choose the Right Tool: Keep your soil well-aerated with organic matter to make it easier to work with. Heavy, compact soil puts unnecessary strain on your back, especially when using long-handled tools like rakes or shovels.
Window Boxes and Raised Beds: Raised beds, set at a height of 28-30 inches, help reduce bending and strain on your back and knees. Ensure the beds are not too deep, and that you can easily reach the center for weeding and harvesting.
Vertical Gardens: Plant vertical gardens at a height you can easily reach, ideally no higher than eye level, to avoid unnecessary strain.
Drip Irrigation: Installing a drip irrigation system can save you time and effort, reducing the need to move hoses around. It also helps conserve water and prevents over-watering, which is better for your plants.
Go for Containers: Container gardening can reduce the need for bending and make gardening more comfortable for your back and knees. Use plastic containers with drainage holes for easy maintenance.
Fill Containers Smartly: When filling large containers, use old plastic planting pots placed up-side-down to take up space and reduce the amount of soil needed. This saves money and minimizes the weight you have to lift.
Use Mobile, Rolling Dollies: Mobile dollies can help you move large pots with ease, and the allow you to easily protect your plants from extreme weather.
Protect your skin and eyes from injury.
Use a water-resistant, broad-spectrum sunscreen SPF 50 or higher, applied 30 minutes prior to going outside and reapplied every two hours while outside.
Wear long-sleeved, loose fitting shirts or blouses or a long-sleeved UV Protection shirt in addition to the sunscreen for added protection.
Wear UV- Protection/Blocking sunglasses to protect eyes and help reduce glare.
Wear a wide-brimmed hat.
Improve Tool Visibility: If you struggle to see your tools or remember where you placed them, paint the handles in bright colors or tie a colorful ribbon around them for easy identification.
Use Contrast: Increase visibility by using white or light-colored objects against dark soil. For example, use a white foam board with holes to guide your planting.
Conserve your energy and use it wisely.
Plan the most strenuous activity for early morning when it is cooler and often the wind is calmer.
Choose lightweight tools whenever possible and spread your mowing over several days if needed.
Gather all your supplies before beginning a project. Keep them together so you save time and energy.
Stay Energized: To avoid fatigue, consider using a garden tote to keep your tools organized and within reach. Sitting on a rolling stool or lightweight seat can also help conserve energy. Just be cautious to avoid tripping over them.
Stay Hydrated and Take Frequent Breaks: Drink plenty of water and take breaks as needed to prevent overexertion. Take time to relax and enjoy your garden, which will keep you energized and safe.
Information Presented by Kim Hancock, Rockwall County Extension Master Gardener.