Each year, many people begin yard work with the best intentions and end up getting hurt. This year, work smart, be safe and have fun working in the yard and garden. Start your day by drinking plenty of water.

Mike Muscarella, director of Rehabilitation Services at Western Baptist Hospital, said bodies need hydration before, during and after working outdoors. Dehydrated tissue becomes painful and can make life miserable.

Applying sunscreen and wearing a hat to protect yourself from sun exposure also are important. The tops of your head, your nose and ears are most susceptible to sun overexposure.

As you begin your work outdoors, make your plan realistic so you will finish. Plan to rotate your tasks to prevent repetitive motion trauma that can lead to tissue damage and pain. “Use a small wagon or a wheelbarrow to consolidate your tools and move them from place to place with ease,” said 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. This places too much stress on your back, which can lead to pain. When you need to work low to the ground, use kneepads to protect yourself and make your activity more comfortable.

“It also is vital to remember to lift with your legs, keeping your trunk in a straight posture. Never lift and twist at the same time because this stress can damage soft tissue and cause excessive pain,” said Muscarella.

To further protect your back, purchase 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.