Preventive CareWellness

7 Tips to Avoid Aches and Pains While Gardening

By August 1, 2021 October 14th, 2021 No Comments
Tips to avoid aches and pains while gardening

Common gardening activities, such as digging, planting, weeding, mulching, and raking, can cause stress and strain on muscles and joints. The following tips can help minimize aches and pains:1

1. Warm-up before you garden- A 10-minute brisk walk and stretches for the spine and limbs are good ways to warm up.

2. Avoid prolonged stagnant positions- Change positions frequently to avoid stiffness or cramping. Be aware of how your body feels as you work in your garden. If a part of your body starts to ache, take a break, stretch that body part in the opposite direction it was in, or switch to a different gardening activity. For example, if you’ve been leaning forward for more than a few minutes, and your back starts to ache, slowly stand up and gently lean backward a few times.

3. Use the right tool for the right job- Use a garden cart or wheelbarrow to move heavy planting materials or tools. Lift with your knees and use good posture while moving a cart or wheelbarrow. The right pruner, weeder, or loppers can reduce strain on the neck, shoulders, and arms. Make sure gloves fit properly to protect your hands.

4. Give your knees a break- Use knee pads, gardening pad, or bench. If kneeling or leaning down to the ground causes significant pain in your back or knees, consider using elevated planters to do your gardening. If kneeling on both knees causes discomfort in your back, try kneeling on one and keep the other foot on the ground.

5.Maintain good posture- Use good body mechanics when you pick something up or pull on something like a weed. Bend your knees, tighten your abdominals, and keep your back straight as you lift or pull things. Avoid twisting your spine or knees when moving things to the side; instead, move your feet or pivot on your toes to turn your whole body as one unit.

6. Take breaks- If you haven’t done gardening or other yard work in a while, plan to work in short stints, building in time for breaks before you start feeling aches and pains.

7. Keep moving after your garden- End your gardening session with some gentle backward bending of your low back, a short walk, and light stretching, similar to stretches done before starting.

If your aches and pains aren’t managed with these tips and discomfort lingers, the physical therapists at Kintsugi Physical Therapy and Wellness can help. Give us a call today to find out more details about how we can help you get back to gardening pain-free.



  1.  Start your gardening workout with these 8 warm-up stretches | Shine365 from Marshfield Clinic. (2017). Retrieved 14 October 2021, from
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