Last modified: Sunday, March 18, 2007 12:16 AM EDT Gardening expert Reinhard Sidor (Staff photo by MIKE GEORGE) Cultivating garden safety BY SUSAN LaHOUD / SUN CHRONICLE STAFF With the official end of winter just days away, many folks are ready to hit the ground running to tend to their yards and gardens. But similar to weekend warriors who dive into sports after long periods of inactivity, gardeners and others need to prepare for their outdoor workouts after sitting out the colder months. While gardening and yard work can provide beneficial exercise, it can also lead to aches and pains which over time can become chronic. Reinhard Sidor, a University of Rhode Island Master Gardener since 2002 and whose background includes nearly 30 years evaluating the ergonomics and workplace health risks for thousands of employees at General Electric, recently put together a guide aimed at helping people to reduce health risks associated with yard and garden work. "There is the chance of physical trauma from tools, machinery and gardening tasks, risks from hazardous materials such as dusts, molds, gasoline and pesticides and hearing loss from power equipment noise," said Sidor, who combined his experience as a long-time gardener with his work experience and doctorate in industrial hygiene to offer some suggestions for protecting people's health. "It's the aches and pains that come from starting in the spring if you have not conditioned your body," Sidor said. After all, he said, gardening and other such activities put many muscles into use. Tips to make gardening easier The following are some of the suggestions from his guide which is posted in its entirety at the URI master gardener Web site at www.urimga.org. Check the length and diameter of those tool handles. "The handles on many shovels, spades, pitch forks, rakes, hoes and other tools are too short," creating risks for back injuries, Sidor said. Short handles force the user into postures that can strain the lower back, potentially causing muscle strain or even herniation of discs. "Older tools, especially those with a "D" handle, as well as old 'hand-me-downs,'" particularly tend to have short handles, he said. "Sometimes the cheapest tools aren't the best," Sidor said. "Even so, many tools are mediocre" even if they are from designer gardening shops. The longer a tool's handle, the more upright the body position, meaning less stress to the back. The handles of shovels, forks, rakes and the like should be shoulder-height or longer. A rule of thumb is that the total length of a rake should approach the height of the user. The diameter of handles on rakes, cultivating and weeding tools can also often be too small. Tools with handles of less than 1 -inch in diameter require a person to exert more force in order to hold the tool, which can cause muscle fatigue and blisters, Sidor said. Tools should have handles that are at least 1 to 1 -inch in diameter or fit comfortably in the hand. Tools with foam-covered handles can also help. Ergonomically, hand tools should allow the user's wrist to be in a straight line with the forearm. Whether it's tool length, diameter or grip, get the tool that fits, he advised. Body position Aching backs and back and shoulder injuries can be alleviated by striking the proper pose when bending. While planting, weeding or cleaning up debris, remember to bend those knees, keeping as much of a curve as possible in the lower back, Sidor said. If you have to get down low, squat with your legs spaced somewhat apart. You can support the upper body with a hand on one of the bent knees or with the assistance of a tool or other object. That may require some discipline. "It takes a conscious act to prevent bending over," Sidor said. Heavy lifting should also involve a person's legs to avoid a solid concentration on back muscles. "When carrying a load, it is best to carry it as close to the body as possible," Sidor said. Comfort zone Once in awhile you have to reach out of your comfort zone, but try not to do it repeatedly, Sidor said. Extreme reaches can cause fatigue as well as muscle or tendon strain in the arms. Don't be working with your arms extended to reach the other side of a planting bed or pruning above your shoulders for extended periods, he said. Position your body close to the work, while working on a ladder, for example, to eliminate stress on the upper body, he advised. For knee protection, use knee pads or a couple of pads placed on the ground to gravitate to while you're weeding or doing other such chores. Protect hearing and lungs Sidor suggests using industrial-rated ear protectors, such as ear muffs and ear plugs, to reduce the risk of hearing loss from the use of equipment, especially gasoline-powered lawn mowers, leaf blowers, brush chippers and other such devices. Mowing the lawn and using leaf blowers, as well as working in the garden, can expose you to mold and other potential allergens which can be alleviated through industrial grade disposable dust masks. Look for "N-95 rated," Sidor said. The rating assures that if the mask is properly fitted and worn correctly, then 95 percent of fine dust particles in the "respirable range" will be filtered. Beware of bugs; too much sun Protect against mosquitoes and ticks which can carry diseases like Eastern Equine Encephalitis and lyme disease. And remember the sunscreen. Susan LaHoud can be reached at 508-236-0398 or slahoud@thesunchronicle.com.