Each year, thousands of Americans begin their yard work with the best intentions, but unfortunately many may end up getting hurt. This year, Mike Muscarella, Director of Rehabilitation Services at Western Baptist, advises us to work smart, be safe, and have fun. “Start your day by drinking plenty of water,” says Muscarella. “Your body needs hydration before, during, and after working outdoors. Dehydrated tissue becomes painful and can make life miserable.”

Next, Muscarella says to slap on the sunscreen. “Remember to also wear a hat and lightweight, reflective clothing to protect yourself from sun exposure. The tops of your head, nose, and ears are most susceptible to sun overexposure,” adds Muscarella.

Now that you are tanked up and covered up, plan what you are going to do. Muscarella advises rotating tasks to prevent repetitive motion trauma that leads to tissue damage and pain. “Use a child’s wagon or use a wheelbarrow to consolidate your tools and move them from place to place with ease,” suggests Muscarella.

When you are working the soil, use long-handled garden tools with good grips. Stand up and use your arms and legs to control the movement of the garden tool. “Never bend and twist while raking or digging,” advises Muscarella. “This places too much stress on your back that can lead to pain. When you need to work low to the ground, use kneepads to protect yourself and make your activity more comfortable.”

Lastly, Muscarella reminds us to lift with our legs, keeping our trunk in a straight posture. “Never lift and twist at the same time because the stress can damage soft tissue and cause excessive pain,” says Muscarella. To further protect your back, Muscarella recommends purchasing smaller bags of mulch, topsoil, and fertilizer. “It is better to make more trips from the car to the garden than fewer trips with an injury.”

With these helpful outdoor tips, you’re sure to have it made in the shade.