Make your yard tidy without causing pain
Mowing the lawn is a task many of us tackle regularly, especially during the busy spring and summer months. While it may seem straightforward, pushing a mower or operating a riding mower involves repetitive motions, bending, and prolonged standing, all of which can place stress on your muscles, joints, and cardiovascular system. With mindful preparation and the right strategies, you can keep yourself safe, comfortable, and injury-free while completing this chore.
The Risks of Lawn Mowing
Even with a seemingly simple task like mowing, the physical demands can lead to:
- Low back strain from bending or leaning forward
- Shoulder, neck, and upper back discomfort
- Hand, wrist, and forearm pain from gripping and maneuvering the mower
- Overuse injuries from repetitive pushing, turning, and walking
- Fatigue or dizziness if mowing in the heat or on uneven terrain
Being aware of these risks is the first step toward protecting your body and enjoying your outdoor time safely.
Choose the Right Equipment
Using the proper equipment can make a huge difference in comfort and safety:
- Select a mower that is appropriate for your height and strength
- If using a push mower, choose one with adjustable handles and lightweight construction
- Make sure the mower’s handle allows you to maintain an upright posture without hunching
- Keep blades sharp and well-maintained; a dull blade requires more effort and can strain your body
- Wear sturdy shoes with good traction and gloves to reduce vibration and protect your hands
- Dress appropriately for the weather and use sunscreen on sunny days
Warm Up Before You Mow
It’s tempting to jump straight into mowing, especially if the grass is long, but a short warm-up can prevent injuries:
- Walk briskly for 3–5 minutes to get your blood flowing
- Stretch major muscle groups including your neck, shoulders, arms, back, and legs
- Consider gentle wrist and forearm stretches if using a push mower
- Your Occupational Therapist can recommend personalized warm-ups if you have a history of arthritis, pain, or repetitive strain injuries
Protective Devices
Wear protective work gloves, eyewear and sturdy shoes. Accident prevention is best!
You may have a support or an orthosis for ongoing arthritic joint pain or tendinitis. Don’t forget to wear these. Having a support on the thumb, wrist or elbow can make a big difference when performing exertional activity. Work with a CHT to be fitted with a product that works under any protective gear but still provides needed support.
Body Mechanics for Safe Lawn Mowing
How you move while mowing can make a big difference:
- Maintain an upright posture and engage your core while pushing the mower
- Keep your arms relaxed and avoid locking your elbows
- Relax your grip as much as you are able, while controlling the mower
- When turning or maneuvering, pivot with your feet instead of twisting your spine
- Take breaks every 20–30 minutes, especially in hot weather, and drink plenty of water
- If you have a large yard, consider mowing in sections over multiple days
- Alternate mowing directions to vary muscle use and reduce repetitive strain
Make Lawn Care Safer and More Enjoyable
Mowing the lawn doesn’t have to lead to aches, pain, or fatigue. With the right preparation, equipment, and mindful movement, you can complete this task safely and even enjoy your time outdoors.
If mowing causes new or recurring pain in your back, shoulders, wrists, or hands, it’s important to have it evaluated by your doctor. An Occupational Therapist can provide strategies, exercises, and adaptations to keep you moving safely and comfortably so you can enjoy your yard. If you are having pain, don’t put off care.
Work Smarter, Stay Strong: Protect Yourself While Tending the Yard
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