Tips to minimise wrist, shoulder and back pain when watering

• Always remember to put your safety first when lifting buckets or watering cans, remember to bend your knees, not your back.
• Never twist your body when your back is bent. When lifting, keep your feet apart and one slightly in front of the other.
• Never overfill your bucket.  Only carry as much weight as you know you can lift comfortably. Hint: half-fill buckets to lighten the load and help avoid wrist and shoulder pain.
• Distribute the load equally on each side of the body by using two lighter containers rather than one heavy bucket. Hint: rinse out and use 2-litre milk bottles for watering.
• Always carry buckets as close to your body as possible. Holding any weight away from your body increases the stress on your upper body and back.
• Place the bucket on a stool or chair when filling it, so you don’t have to lift it up as far when it’s filled.
• Keep the pathway where you are carrying the buckets free from trip hazards and choose the flattest path possible.
• Pay attention to where you place your feet (it helps if you can actually see your feet) to avoid a stumble, and avoid wearing thongs or flip flops.

For more information go to the Australian Physiotherapy Association website.