Preventing injuries in the garden
Gardening is a beloved pastime for many, offering not only the satisfaction of nurturing life but also countless mental and physical health benefits like:
improved cardiovascular health
improved mental health
supporting a healthy diet
time in the sunshine (helps with sleep, vitamin D production)
However, like any physical activity, it comes with risks—especially when it involves repetitive motion, awkward postures, heavy lifting, or prolonged time spent kneeling or bending.
Common Gardening Injuries
Some of the most frequent issues include:
Low back pain from bending, lifting, or twisting improperly
Knee pain from prolonged kneeling or squatting
Shoulder and neck strain from reaching or awkward posture
Tendonitis or overuse injuries in the wrists, elbows, or thumbs
Falls or trips from uneven terrain, tools, or garden hoses
Fortunately, with a little planning and some smart strategies, most gardening-related injuries are entirely preventable. Here’s some tips on how how you can protect your body and continue enjoying your time in the garden all season long.
1. Warm Up Before You Dig In
Gardening may not seem like a workout, but it is! You’re lifting, carrying, pulling, and squatting—sometimes for hours. Before you start, take 5–10 minutes to warm up:
Do gentle stretches for your neck, shoulders, low back, hips, and hamstrings.
March in place or take a brisk walk around the yard to get blood flowing.
Roll your wrists and ankles to prepare smaller joints.
This simple warm-up can help reduce stiffness, improve circulation, and reduce your risk of muscle strains.
2. Use Proper Body Mechanics
Just like you would in a gym or during physical therapy, body mechanics matter in the garden:
Lift with your legs, not your back. Squat down by bending your knees and hips, keeping your back straight. Avoid twisting while lifting.
Keep tools and loads close to your body when carrying.
Alternate tasks frequently to avoid overuse—switch between raking, weeding, and planting rather than doing one thing for a long stretch.
Engage your core muscles when bending, reaching, or pushing.
Practicing good movement habits protects joints, reduces fatigue, and improves your strength over time.
3. Protect Your Knees and Back
Two of the most vulnerable areas during gardening are your knees and your low back. Protect them with smart equipment and habits:
For Knees:
Use knee pads or a garden kneeling pad to cushion joints.
Consider a garden stool to sit while working close to the ground.
Bring work to you if you have pain with kneeling or squatting; opt for raised beds or containers to reduce the need to crouch.
For Your Back:
Choose raised garden beds or vertical planters to reduce bending.
Use a wheelbarrow or garden cart for transporting heavy items.
Take breaks to stand upright and stretch every 15–30 minutes.
4. Ergonomic Tools Make a Big Difference
Modern gardening tools have come a long way. Look for ergonomic, lightweight, and easy-grip options:
Long-handled tools reduce the need for bending.
Curved or padded handles reduce wrist strain.
Ratchet-style pruners help reduce grip force needed.
Use tools with the right length for your height to reduce awkward movements.
Good tools not only prevent injury but can also make gardening more enjoyable and efficient.
5. Hydrate and Watch the Weather
Gardening often means spending time outdoors in sun and heat. Dehydration and heat-related issues can sneak up quickly.
Drink water before, during, and after gardening—especially on hot days.
Avoid working in peak sun hours (typically 11 a.m. to 3 p.m.).
Wear a hat, sunscreen, and light-colored clothing to protect your skin.
Listen to your body—dizziness, headache, or nausea are signs to rest and rehydrate.
Your body can’t function or heal well without proper hydration and protection from heat stress.
6. Pace Yourself
It’s tempting to want to “get it all done” in one go, especially after a long winter. But doing too much too fast is a major cause of injury.
Start slow and build up your endurance—gardening is a marathon, not a sprint.
Break tasks into smaller parts across several days.
Set a timer if you tend to lose track of time and take breaks regularly—even five minutes can help your body reset.
Giving your muscles and joints time to rest reduces strain and soreness the next day.
7. Listen to Pain—Don’t Push Through It
Pain is your body’s way of telling you something’s wrong. Ignoring it or pushing through can turn a minor irritation into a major issue.
If you feel sharp, shooting, or persistent pain, stop the activity and rest.
Use ice or heat for pain relief as needed
If pain lasts more than a few days or limits your mobility, seek help from a professional.
8. Strengthen and Stretch Between Gardening Sessions
Gardening is a physical activity, and the more you train for it, the better you’ll feel. Try to:
Strengthen your core, legs, and upper body with simple home exercises.
Stretch regularly to keep your hips, shoulders, and spine mobile.
Consider a fitness class, or ask your PT for a customized home routine.
A stronger, more flexible body is far less likely to get injured doing daily tasks—gardening included.
Final Thoughts
Gardening is good for the heart and mind—and with a little care, it can be good for the body too. By warming up, using proper techniques, investing in supportive tools, and listening to your body, you can significantly reduce your risk of injury and stay active all season long.
If you’ve experienced pain or stiffness that’s keeping you from enjoying your garden, don’t wait. Reach out to Northbound Physical Therapy and Wellness for personalized support, injury recovery, or a proactive mobility plan to help you grow strong with every season.
Stay safe, and happy gardening!
Aubrey Jabour, PT, DPT, CEAS
Northbound Physical Therapy and Wellness