As you might know if you followed me on Facebook we had a fantastic weather weekend! Which of course meant what? TIME IN THE GARDEN! 

After being cooped up all winter my daughters and I hightailed it to the backyard and spent the day outdoors digging in the dirt. We accomplished many of the chores I mentioned on Friday (wait they weren’t chores because I enjoyed doing them!). One of those tasks was a rearrangement of the vegetable garden. I wanted to move four small raised beds out of the center and install a retaining wall stone raised bed. The obvious advantage to stone for raised beds is that it won’t rot like my old wooden beds have done. In fact I noticed that the small raised beds I put together last year have some significant rotting along the bottom (see my last picture in this post). They might make it through this year but definitely not another garden season. Because they are wooden they feed the soil as they break down but in the long run they are more expensive to keep replacing than the stone beds.

Here’s a closer shot of the circular stone bed. It’s about four feet across. The ground slopes downward to the left which made leveling the circle a challenge. It’s not set like a retaining wall should be with layers of gravel underneath but it doesn’t need to be. It just needs to hold the dirt inside.

Three of the beds that once occupied the area are now in a U shape. Mostly because I thought it looked neat but also because they are easy beds to reach across. These may end up being our greens and beans beds.

The fourth small bed was moved over an existing 4′x6′ bed which turned it into a tiered raised bed system. The left side will get more shade which might be conducive to growing greens a little longer into the summer.

You can see how much those boards that were new last year have rotted in one season. It all depends on the moisture. Dry years will help the boards last longer but it’s been very wet lately. That’s not a bad thing, unless you are an unpressure treated raised bed!

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When stuck indoors on a cold winter day while layers of snow blanket the ground there isn’t much else to do other than watch the birds!

Well maybe there is something else to do but chores are not as much fun!

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Snow removal injuries

One of the more common causes of back injuries during the winter months is snow removal. Using the wrong body mechanics when shoveling snow can put undue stress on the spine and lead to muscle strains, falls, or more serious back injuries.

The following snow removal tips can help you to avoid low back injuries and pain during the snowy winter season.

Pick the right snow shovel
An ergonomic snow shovel can help take some of the effort out of your snow removal chores. A shovel with a curved handle or an adjustable handle length will minimize painful bending, requiring you to bend your knees only slightly and arch your back very slightly while keeping the shovel blade on the ground. In addition, a small, lightweight, plastic blade helps reduce the amount of weight that you are moving.

Warm up thoroughly
Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Do your back a favor by warming up for five to ten minutes before shoveling or any strenuous activity. Get your blood moving with a brisk walk, marching in place, or another full-body activity. Then, stretch your low back and hamstrings (the large muscles in the back of the thigh) with some gentle stretching exercises. Limber up your arms and shoulders with a body hug.

Pace yourself during snow removal
Removing small amounts of snow frequently is less strenuous than removing a large pile at once. If possible, removing snow over a period of days will lessen the strain on the back and arms. In deep snow, remove a few inches at a time, rather than attempting to shovel the full depth at once. When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.

Use ergonomic lifting techniques
Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:

• Always face towards the object you intend to lift
• Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
• Keep your loads light and do not lift an object that is too heavy for you
• If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
• Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
• Keep the heaviest part of the object close to your body at your center of gravity
• Walk to the new location to deposit the item rather than reaching or tossing

When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Keep your feet on the ground
Slippery conditions while shoveling can lead to slipping and/or falls and strains that can injure your back. Shoes or boots with good treads will help to minimize injuries from slipping. Spreading sand, rock salt, or kitty litter on your sidewalk or driveway will increase traction and reduce the likelihood of slipping on the ice.

If possible, stop shoveling – use a snow blower instead. When used correctly, a snow blower can put less stress on your low back than shoveling. Avoid stressing your back by using the power of your legs to push the snow blower while keeping your back straight and knees bent.

Be a good neighbor
Elderly residents or residents with health problems that prevent them from shoveling snow may need help with their snow removal. Using your new knowledge about ergonomic snow shoveling, you can help your neighbors remain active and mobile during the winter months and help prevent them from sustaining an injury from icy walkways or trying to remove the snow themselves. If low back pain, recent back injury, or another back condition makes shoveling a hazardous task for you, ask for help from your neighbors or a snow removal service rather than attempting to remove the snow yourself.

These tips can help to make snow removal less of a strain on your low back. Keeping these guidelines in mind during the winter season will lessen the chances of a new back injury or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.

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