Spring is here, and for many, that means getting back into the garden. While gardening is an enjoyable and rewarding activity, it can also be physically demanding, leading to aches and pains if not done correctly. As chiropractors and physiotherapists often see an increase in gardening-related injuries during this season, it’s essential to adopt proper techniques to protect your body.

Whether you’re planting flowers, pulling weeds, or hauling bags of soil, following these best practices will help you prevent injuries and keep you gardening pain-free all season long.

1. Warm Up Before Gardening

Gardening might not seem like an intense workout, but it involves repetitive motions, heavy lifting, and prolonged bending—all of which can strain your muscles and joints. Warming up before you start helps prepare your body and reduces the risk of injury.

Simple Warm-Up Routine:

  • Take a 10-minute walk around your yard or neighborhood to get your blood circulating.
  • Perform dynamic stretches like arm circles, leg swings, and gentle torso twists to loosen up key muscle groups.
  • Move your wrists, shoulders, and ankles through their full range of motion to activate the joints.

Starting with a warm-up will make your gardening session more comfortable and help prevent stiffness later.

2. Stretch Key Muscle Groups

Certain body parts are more prone to strain while gardening, including the lower back, shoulders, knees, and wrists. Incorporating targeted stretching before and after gardening can reduce the risk of pain and injury.

Essential Gardening Stretches

Wrists and Forearms

  • Rotate your wrists in 10 clockwise and 10 counterclockwise circles.
  • Extend your arm forward with your palm facing down. Use your other hand to gently pull back on your fingers, stretching the forearm. Repeat with the other hand.

Neck and Shoulders

  • Slowly tilt your head toward your shoulder and hold for a few seconds on each side.
  • Roll your shoulders forward and backward five times each to relieve tension.

Lower Back and Hips

  • Stand with your feet shoulder-width apart and gently bend forward to touch your toes. This stretches the hamstrings and lower back.
  • Try a standing trunk rotation by placing your hands on your hips and slowly twisting your torso from side to side.
  • Try standing by taking a wide stance, then shifting your weight to one side while keeping the other leg straight, creating a deep stretch in the inner thigh of the extended leg. Keep your chest lifted, hips back, and hold the position before switching sides.

Knees

  • To protect your knees, do gentle squats to activate the leg muscles before kneeling down.
  • Standing calf raises are also a great way to activate lower leg muscles. 

Perform these stretches before, during, and after gardening to keep your body flexible and pain-free.

3. Use Proper Lifting Techniques

Lifting heavy bags of soil, pots, or tools improperly can put excessive strain on your back. Always follow proper lifting techniques to prevent injuries.

Safe Lifting Tips:

  • Bend at the knees, not the waist. Squat down and keep your back straight while lifting.
  • Keep the load close to your body to reduce spinal strain.
  • Avoid twisting while lifting—pivot with your feet instead.
  • Use a wheelbarrow or garden cart for transporting heavy items instead of carrying them by hand.

By lifting properly, you can protect your spine and avoid lower back injuries.

4. Avoid Repetitive Bending and Twisting

Repetitive movements like bending over to plant flowers or pulling weeds can strain your lower back. Minimize strain by adjusting your gardening posture.

How to Reduce Strain:

  • Use a kneeling pad or a garden stool to avoid excessive bending.
  • Switch positions frequently and avoid staying in a bent-over position for long periods.
  • When reaching for tools or plants, turn your entire body rather than twisting your back.
  • Use long-handled tools to minimize bending and reaching.

Adopting these habits will keep your spine aligned and reduce the risk of lower back pain.

5. Take Regular Breaks and Stay Hydrated

Gardening can be time-consuming, but it’s important to listen to your body and take breaks.

Best Practices for Resting:

  • Take a break every 20-30 minutes to stretch and stand up.
  • Stay hydrated, as dehydration can contribute to muscle cramps and fatigue.
  • Change positions frequently to avoid overworking the same muscles.

Short breaks will keep you energized and prevent strain from prolonged activity.

6. Wear Proper Gear

Dressing appropriately can make gardening more comfortable and protect you from injuries.

Essential Gardening Gear:

  • Gloves to prevent blisters, cuts, and skin irritation.
  • Supportive footwear with good arch support to reduce foot and knee strain.
  • Knee pads to cushion your knees when kneeling.
  • Sun protection, including sunscreen, a hat, and sunglasses, to shield yourself from UV rays.

Wearing the right gear will improve comfort and prevent unnecessary pain or injury.

7. Use Ergonomic Gardening Tools

Ergonomic tools are designed to reduce strain on your hands, wrists, and back. Using tools that work effectively and efficiently also minimizes unnecessary strain on the body. 

What to Look for in Gardening Tools:

  • Padded handles for better grip and comfort.
  • Long-handled tools to reduce bending and reaching.
  • Lightweight materials that minimize strain.

Investing in ergonomic tools can make gardening more enjoyable and reduce the risk of repetitive strain injuries.

8. Plan and Prioritize Tasks

Gardening can be physically demanding, so it’s important to pace yourself. 

Smart Gardening Strategies:

  • Spread out tasks over multiple days instead of doing everything in one session.
  • Tackle heavier tasks in the morning when you have more energy.
  • Alternate tasks (e.g., switch between planting and watering) to avoid overworking the same muscles.

By pacing yourself, you can avoid overexertion and enjoy a pain-free gardening season.

Final Thoughts: Enjoy Gardening Without the Pain

Gardening is a great way to stay active and connect with nature, but it shouldn’t come at the cost of your well-being. By implementing these stretching routines, ergonomic tools, proper lifting techniques, and mindful gardening habits, you can enjoy the season without discomfort.

If you’re experiencing persistent pain after gardening, our team is here to help. Book an appointment with our physiotherapists or chiropractors to keep your body strong and healthy all year long.

Happy gardening!