Gardening is physical work - treat it like exercise! Before starting, spend 5-10 minutes warming up:
- Shoulder rolls
- Gentle trunk twists
- Marching in place
- Wrist and ankle circles
This boosts blood flow and prepares your muscles for movement.
When you’re out in your garden, avoid staying in one posture for too long. Every 20-30 minutes:
- Stand up if you’ve been kneeling
- Take a short walk around the garden
- Gently stretch your back and shoulders
- Use a kneeling pad or garden stool
- Keep your back straight and hinge from your hips when bending
- Try half-kneeling (one knee down, one up) to reduce strain
Invest in ergonomic tools to reduce reaching and gripping strain. Choose lightweight options with padded grips. Consider using a cart or wheelbarrow rather than lifting heavy loads.
Keeping your core and hips strong can protect you during gardening. Simple exercises like bird-dogs, glute bridges, and planks build the foundation you need for squatting, lifting, and pulling weeds. Ask your physio for a personalized program if you’ve had previous injuries.
A bit of soreness is normal, but sharp pain, tingling, or numbness are not. If something feels off, stop and reassess. Don’t try to “push through” the pain.
Gardening should be relaxing, not punishing. With a few small changes, you can protect your body and keep doing what you love season after season. If you’re feeling discomfort while gardening, talk to a physiotherapist. A few tailored tips can make a big difference.
Happy gardening!