Most people don't realize that gardening can be a serious workout! Bending, lifting, digging, and pulling can strain muscles and joints, leading to common injuries like back pain, wrist strain, or knee discomfort.
Our physiotherapists see these issues frequently, but the good news is they are preventable!
In this blog, we’ll share our best expert-backed strategies to keep you pain-free so you can enjoy your yardwork longer, without discomfort.
Why Gardening Causes Injuries (And How to Avoid Them)
Gardening involves repetitive motions, awkward postures, and heavy lifting—all of which stress the body over time. Here’s how to tackle the most common issues:
1. Protect Your Back.
Common Injury: Lower back strain from bending or lifting heavy pots, soil bags, or tools.
Injury Prevention Tips:
- Lift Like a Pro: Bend at your knees (not your waist!), keep heavy items close to your body, and use your leg muscles to power the lift. Think of it as a squat, not a backbend!
- Use Long-Handled Tools: Invest in ergonomic tools (designed to reduce strain) with extended handles to minimize bending.
- Take Breaks: Set a timer to stretch every 20–30 minutes. Try a simple “cat-cow” stretch: Get on your hands and knees, arch your back upward, then dip it downward.
2. Avoid Repetitive Stress on Wrists and Hands
Common Injury: Sore wrists, swollen fingers, or even carpal tunnel from gripping tools or pulling weeds.
Injury Prevention Tips:
- Switch Hands Frequently: Don’t let one side do all the work! Alternate hands when using pruners, trowels, or shears.
- Cushion Your Grip: Wear padded gloves or wrap tool handles with foam tubing (available at hardware stores) to reduce pressure. Click here for more adaptive gardening tool recommendations.
- Use the Right Tool for the Job: Sharp pruners cut cleaner, requiring less force. Dull tools = more strain!
3. Guard Your Knees
Common Injury: Knee pain can stem from kneeling on hard surfaces or twisting awkwardly while planting, weeding, or reaching for tools.
Injury Prevention Tips:
- Kneel on a Cushion: Use a gardening pad or fold an old yoga mat for knee support.
- Avoid Twisting: Turn your whole body (not just your knees) when reaching for plants or tools.
- Raise Your Garden Beds: Elevated beds or container gardens reduce the need to kneel altogether.
4. Treat Gardening Like a Workout!
Would you run a marathon without stretching? Probably not! You might be surprised to know that gardening uses similar muscle groups and requires just as much preparation to avoid pain and potential injuries:
- 5-Minute Warm-Up: March in place, roll your shoulders, and gently twist your torso side-to-side.
- Stretch Afterwards: Focus on your back, hamstrings, and wrists to ease tension.
Quick Checklist for Injury-Free Gardening
- Lift with your legs—not your back.
- Use ergonomic tools to reduce strain.
- Take breaks every 20–30 minutes.
- Kneel on a cushion, not the ground.
- Stay hydrated (fatigue leads to mistakes!).
When to Call a Physiotherapist?
If you’re already feeling aches, don’t ignore them! Physiotherapists can:
- Teach you a variety of stretches to relieve pain.
- Recommend exercises to strengthen vulnerable, weak, or imbalanced areas.
- Suggest modifications for your gardening or yardwork routine.
Conclusion
Gardening doesn’t have to leave you sore!
By prioritizing proper form, using the right tools, and listening to your body, you can enjoy yard work without the aches.
Remember: Injury prevention is easier than recovery. Share these tips with fellow garden lovers to keep everyone thriving—both plants and people!
