Gardening without the aches: How to protect your body in the garden. By Alex Millar, Physical Balance

For many people, gardening is one of life’s great pleasures. Whether you're planting spring bulbs, pruning shrubs, or preparing your vegetable beds, time spent in the garden can be incredibly rewarding for both physical and mental wellbeing. However, after a long day digging, lifting and weeding, it's not uncommon to feel aches and pains in your back, knees, or shoulders.

At Physical Balance, we regularly see patients whose symptoms began after a weekend of enthusiastic gardening. The good news is that with a few simple adjustments, you can enjoy your time outdoors while reducing the risk of strain or injury.

Here are some practical tips to help protect your body while gardening.

Warm up before you start

Gardening may not feel like exercise, but it involves many of the same movements - bending, lifting, twisting, and squatting. Starting suddenly without preparing your body can increase the risk of muscle strain and protective muscle spasms. 

Before heading out into the garden, spend five minutes gently warming up:

• Roll your shoulders backwards and forwards, you could even do a few press ups against a wall.
• Slowly twist your torso from side to side
• Do a few gentle squats
• Stretch the backs of your legs
• Do a few forward roll downs (forward bends) to get the back loosened up.

A short warm-up increases blood flow to your muscles and prepares your body for activity.

Avoid staying in one position for too long

Many gardening tasks involve sustained postures, such as bending over flower beds or kneeling while weeding. Remaining in one position for long periods can lead to stiffness and strain.

Try to:

• Change your task every 20–30 minutes
• Alternate between standing, kneeling and walking activities
• Take short breaks to stand upright and stretch like we did in our warm up.

Think of gardening like interval training. Mixing up your movements helps prevent overloading one area of the body.

Protect your back when lifting

Lifting heavy pots, compost bags, or garden waste can put significant strain on the lower back if done incorrectly.

When lifting:

• Bend at your hips and knees rather than your back
• Keep the object close to your body
• Tighten your abdominal muscles before lifting
• Avoid twisting while carrying heavy items

If something feels too heavy, it probably is! Try to split loads into smaller amounts or use a wheelbarrow.

Use supportive positions when working low down

Instead of bending forward from the waist for long periods, try using positions that support your spine.

Helpful options include:

• Kneeling on a gardening pad
• Sitting on a low gardening stool
• Working from one knee with the other foot planted for support

Raised beds and long-handled tools can also reduce the need to bend and reach.

Look after your knees and hands

Repetitive tasks such as pruning, gripping tools, and kneeling can stress smaller joints.

To reduce strain:

• Use cushioned knee pads when kneeling
• Choose ergonomic tools with padded grips
• Swap hands regularly when possible
• Take short breaks to shake out your hands and stretch your fingers

These small changes can make a big difference over time.

Stay hydrated and pace yourself

It’s easy to lose track of time in the garden, especially in good weather, however fatigue increases the likelihood of poor technique and injury.

Remember to:

• Drink water regularly
• Take short breaks in the shade
• Spread large jobs over several days rather than tackling everything at once

Gardening is a marathon, not a sprint! And it should be enjoyable!

Listen to your body

A little muscle fatigue after activity can be normal, however sharp pain, persistent stiffness, or symptoms that worsen over time shouldn't be ignored.

If you notice ongoing discomfort in your back, neck, shoulders, or joints after gardening, seeing an Osteopath may help identify the cause and support recovery.

Enjoy gardening for years to come

Gardening should support your health, not compromise it. By preparing your body, using good movement habits, and pacing yourself, you can reduce the risk of injury and continue enjoying your garden comfortably throughout the seasons.

If you’d like to learn more about Osteopathy and how it can help you, and to book an appointment with our team, please visit www.physicalbalance.com/osteopathy or call us on 01256 770022 and we’ll be happy to help. Happy Gardening!