Gardening is a rewarding and therapeutic activity, but it can also be tough on your body if you’re not careful. Whether you’re planting, digging, or lifting heavy bags of soil, improper body mechanics and posture can lead to strains, sprains, and long-term pain. In fact, gardening-related injuries are more common than you might think, and they typically affect the back, knees, shoulders, and wrists.

To help you enjoy your time in the garden without hurting your body, we’ve put together some essential advice on how to move, lift, and garden with care. With the right techniques and a little planning, you can protect your body while reaping all the physical and mental benefits gardening has to offer.

Warm Up and Stretch Before You Start

Just like any physical activity, gardening requires movement, flexibility, and muscle engagement. Warming up before you dive into your gardening tasks can help reduce the risk of injury. According to a study published in The Journal of Sports Medicine (2017), warming up before gardening activities helps reduce the risk of muscle strains and joint injuries.

• Start with gentle stretching: Focus on the muscles you’ll be using the most, your back, legs, arms, and wrists. Stretching your hamstrings, lower back, and shoulders will help increase flexibility and improve your range of motion.
• Do dynamic stretches: Gentle movements like arm circles or leg swings can help prepare your body for the physical demands of gardening, improving circulation to your muscles and reducing stiffness.

Use Proper Posture When Digging, Planting, and Weeding

Gardening often involves bending and crouching, which can put a strain on your lower back and knees. Maintaining good posture is essential for reducing strain on your body, especially during repetitive tasks like weeding, planting, and digging.

• Avoid bending at the waist Instead of bending over at the waist, bend your knees and squat down to reach low areas. This keeps your back straight and avoids putting too much pressure on your spine.
• Engage your core: When you bend, activate your core muscles (abdomen and lower back) to support your spine. This helps distribute the load more evenly and prevents unnecessary strain.
• Use kneeling pads or a garden bench: To protect your knees and back, consider using a soft kneeling pad or a garden bench while planting or weeding. This will reduce the pressure on your joints and allow you to work at a more comfortable height.

A study in The International Journal of Environmental Research and Public Health (2019) found that gardening postures, especially in kneeling or squatting positions, can help protect the spine and reduce strain on the lower back and knees when performed correctly.

Lift Properly to Avoid Strains and Injuries

Lifting heavy bags of soil, mulch, or plants is a common gardening task that can easily lead to injury if done improperly. Lifting with the wrong technique can strain your back, shoulders, and arms.
Here are a few lifting tips to help protect your body:

• Use your legs, not your back: When lifting anything heavy, bend at the knees, not your waist. Keep your back straight and use the power in your legs to lift the load. This will prevent overloading your back muscles and spine.
• Keep the object close to your body: Hold the item close to your chest when lifting, which helps maintain a neutral spine and reduces strain on your lower back.
• Don’t twist: Avoid twisting your body while lifting. Twisting motions can place excessive pressure on the spine, especially the lumbar region. If you need to turn, move your feet first and pivot your whole body.

According to the American Chiropractic Association, poor lifting techniques are one of the leading causes of back injuries, and learning the right form can significantly reduce your risk.

Simple At-Home Remedies that may help Lower Back Pain

While chiropractic care is highly effective, there are also several things you can do at home to help manage lower back pain and speed up your recovery:

Take Frequent Breaks and Avoid Overexertion

Gardening can be a long, tiring process, but working too hard without rest can lead to overuse injuries. Taking regular breaks will help your muscles recover and prevent fatigue from setting in.

• Rest your muscles: If you’ve been digging, planting, or carrying heavy loads for an extended period, give yourself a break. Stretch, hydrate, and rest your muscles for a few minutes before getting back to work.
• Alternate tasks: Switch between different gardening tasks (e.g., digging, planting, pruning) to avoid repetitive movements that can lead to strain on specific muscle groups.
• Stay hydrated: Gardening can be physically demanding, and staying hydrated is key to keeping your muscles functioning properly and avoiding fatigue.

Use Ergonomic Tools to Protect Your Body

Ergonomic gardening tools are designed to reduce the strain on your body by promoting good posture and minimizing repetitive movements. These tools can make a significant difference in how your body feels after a day in the garden.

• Long-handled tools: Use tools with longer handles, such as hoes, rakes, and shovels, to avoid bending over too much. This reduces the strain on your back and allows you to work standing up.
• Ergonomic gloves Protective gloves with padded palms can help prevent strain on your wrists and hands, especially when gripping tools for extended periods
• Garden carts or wheelbarrows: Use a cart or wheelbarrow to transport heavy items instead of carrying them by hand. This can help protect your back and shoulders from excessive strain.

A study published in Applied Ergonomics (2015) found that using ergonomic tools significantly reduced discomfort and the risk of musculoskeletal disorders among gardeners.

Pay Attention to Your Feet

Gardening often requires long periods of standing or walking on uneven surfaces, which can be hard on your feet and lower limbs. To protect your feet, try the following:

• Wear supportive shoes: Choose shoes with good arch support, cushioning, and a firm grip to reduce strain on your feet, ankles, and knees.
• Use anti-fatigue mats: If you’re working in one area for a long time, consider using an anti-fatigue mat to provide support and comfort while standing.
• Take walking breaks: Walk around periodically to give your feet a break, especially if you’ve been standing for a long period

A study in The British Journal of Pain (2019) emphasized the importance of proper footwear and foot care in preventing musculoskeletal injuries in people who engage in prolonged standing or walking activities, like gardening.

Cool Down After Gardening

Just as warming up is important before gardening, cooling down afterwards is key to preventing muscle stiffness and soreness. After you’ve finished your gardening tasks, take a few minutes to stretch and relax your muscles

• Focus on key areas: Stretch your lower back, hamstrings, shoulders, and wrists, as these areas tend to take the brunt of gardening activity.
• Use a foam roller: If you feel tightness in your muscles, gently rolling over them with a foam roller can help release tension and improve flexibility.

Studies in The Journal of Physical Therapy Science (2018) show that cooling down after physical activity helps reduce muscle soreness and improve recovery time.

Conclusion: Gardening Without the Strain

Gardening is a wonderful way to connect with nature and get some fresh air, but it’s important to take care of your body while you work. By using the proper lifting techniques, maintaining good posture, taking breaks, and using ergonomic tools, you can minimize the risk of injury and enjoy the physical and mental benefits of gardening for years to come.
Whether you’re planting, weeding, or lifting, protecting your body from strain is key to a long and healthy gardening journey. So, take your time, listen to your body, and remember to practice good body mechanics to keep yourself safe in the garden.

References

1. The Journal of Sports Medicine (2017). “Warm-up strategies and injury prevention in gardening activities.”

2. International Journal of Environmental Research and Public Health (2019). “Posture and the role of joint protection in gardening.”

3. American Chiropractic Association (2021). “Proper Lifting Techniques to Avoid Back Injuries.”

4. Applied Ergonomics (2015). “The effect of ergonomic tools on reducing gardening-related musculoskeletal pain.”

5. The British Journal of Pain (2019). “Footwear and its impact on musculoskeletal injuries in gardeners.”