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Gardening and Back Pain - Digging and Shoveling

From Anne Asher,
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Lower Your Body to Lift the Shovel Up

To lift the dirt out of the ground, if you lower your body down -- by bending at the hips and knees, not the back -- you can avoid straiing your back.
To lift the dirt out of the ground, if you lower your body down -- by bending at the hips and knees, not the back -- you can avoid straiing your back.
(c) Anne Asher 2007 Licensed to About.com
Leverage the shovel out of the ground by bending the knees (especially the back leg) to lower your body down more. By lowering your body down when you lift the shovel up, you are positioning your center under the weight your are trying to lift, and harnessing the power of the pelvis, hips and legs rather than the back.
  1. Position the Shovel in Front of You
  2. Place One Foot on the Shovel
  3. Lean In
  4. Begin Lifting - Use the Power of the Pelvis to Help You
  5. Lower Your Body to Lift the Shovel Up
  6. Move Your Body to Dump the Dirt Out

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Updated: November 12, 2007
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