By Dr. Jennifer Jeschke, PT, DPT
Spring and summer gardening season is one of the most rewarding times of year. Whether you're planting flowers, tending vegetables, pulling weeds, or hauling bags of soil, gardening keeps you active and connected to the outdoors.
Unfortunately, hours spent bending, kneeling, lifting, and reaching can take a toll on your body. Sore knees, aching backs, stiff shoulders, and fatigue are common complaints among gardeners of all ages.
The good news? A few simple changes can help you garden more comfortably, reduce your risk of injury, and keep you enjoying your favorite hobby for years to come.
At Optimal Physical Therapy in Lake Mills, we often help individuals improve strength, balance, flexibility, and body mechanics so they can continue doing the activities they love including gardening. Here are some of our favorite tips from the Garden Strong workshop.
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Common Gardening Injuries
Gardening may not seem like a workout, but it places significant demands on the body. Some of the most common gardening-related issues include:
- Low back pain from bending and lifting
- Knee pain from prolonged kneeling
- Shoulder pain from reaching and pruning
- Wrist and hand pain from gripping tools
- Muscle strains from digging, lifting, and repetitive movements
- Falls caused by uneven ground or balance challenges
The techniques outlined below can help reduce your risk of these common gardening injuries.
Why Gardening Becomes More Challenging With Age
As we age, our bodies naturally undergo changes that can make gardening more physically demanding. These changes may include:
Decreased Strength & Endurance
Muscle mass naturally declines with age, reducing the power available for digging, lifting, and sustained gardening tasks. This means activities that once felt effortless may now cause fatigue more quickly.
Reduced Balance & Flexibility
Changes in the inner ear, vision, and proprioception affect balance, while joints and muscles become less supple. This increases fall risk on uneven garden terrain and makes bending and reaching more challenging.
Lower Bone Density
Bones become more porous over time, especially after menopause. This increases fracture risk from falls or repetitive stress, making joint protection and safe movement techniques essential for gardeners.
Decreased Joint Health
Cartilage wears down and joints stiffen with age, leading to arthritis and reduced range of motion. Gardening tasks involving kneeling, gripping, and repetitive motions can aggravate these changes.
Four Principles of Pain-Free Gardening
1. Protect Your Joints
Avoid excessive strain on your joints by using proper techniques and ergonomic tools. Distribute workload across larger muscle groups and take frequent breaks to prevent overuse injuries.
2. Maintain Symmetry
Alternate sides regularly when performing repetitive tasks like digging, raking, or weeding. This prevents muscle imbalances and reduces strain on one side of your body.
3. Keep Neutral Spine
Maintain your spine's natural curves during all gardening activities. Use hip hinges instead of bending from the back, and avoid twisting while lifting or reaching.
4. Conserve Energy
Pace yourself throughout your gardening session. Use proper tools to reduce effort, take scheduled rest breaks, and prioritize
Warm Up Before You Garden
Just like athletes prepare before a workout, gardeners should prepare before heading outside.
A proper warm-up increases circulation, improves joint mobility, and activates your neuromuscular system for gardening tasks. Taking just 5- 10 minutes before you head outside can significantly reduce your risk of strain and injury while helping you garden longer with less fatigue.
Consider including 1-2 rounds of the following:
- Sitting hip stretches: Hip hinges (30-60 sec) & Knee to Chest
- Gentle chest openers “antlers” and doorway stretch (30 sec each)
- Cat-cow or pelvic tilts for spine mobility (8-10 reps)
- Hip hinges Standing(30-60 sec)
- Heel raises (30-60 sec)
- Squatting and split squat with hip flexor stretch
- Good mornings for posterior chain activation
Remember to breathe throughout the movements and avoid forcing any position that causes pain. A simple breathing cue is to inhale to prepare and exhale with effort.
Build Strength for Gardening Success
Gardening requires strength, balance, and endurance. The stronger your body is, the easier everyday gardening tasks become.
Chair Sit-to-Stands
Start from a sturdy chair, stand fully, then lower with control. Progress by reducing arm support over time.
Build leg strength with 8-12 reps, 1-3 sets, 3x/week
Balance & Mini Squats
Mini-squats (8-12 reps) build functional leg power.
Single leg balance with slow march (3 sec holds) improves stability.
Emphasize pain-free range and controlled breathing.
Squat Progression
Start with box, chair, or bench squat at a comfortable height where you feel secure. Use a stable chair or bench that allows your thighs to be parallel to the ground or slightly higher. Hold onto a sturdy surface for support if needed.
Perform 8-12 reps, 2-3 sets, 2-3 times per week.
Lunge Progression
Begin with static split-stance holds, keeping your weight evenly distributed between both feet. Progress to partial lunges, then full forward and backward lunges as strength improves. Use a wall or sturdy chair for support initially until balance develops.
Perform 6–10 reps per side, 2 sets, 2–3 times per week.
Getting Up & Down
Start with reverse step-ups to low surfaces, gradually progressing to floor level. Lower yourself to kneel using a supported lunge position. Move from kneeling to side sit, then push to standing using hands on your thigh or a sturdy chair for support.
Practice this sequence: sit on low bench → roll to side → lie down → return to sitting. Repeat 3–6 controlled attempts, 2–3 times per week. Always emphasize rolling to your side first and pushing up with your arms rather than straining your back.
Proper Body Mechanics for Common Gardening Tasks
Planting and Weeding
When working near the ground:
- Bend from your hips rather than your back.
- Keep your spine neutral.
- Use long-handled tools when possible.
- Alternate sides frequently.
- Avoid prolonged twisting or reaching.
Digging and Tilling
To reduce strain:
- Generate power from your legs and hips.
- Keep your back straight.
- Stagger your stance for better support.
- Take breaks every 15-20 minutes.
- Alternate which side leads while digging.
- Use tools with ergonomic grips.
Lifting Pots and Soil Bags
When moving heavier items:
- Use a squat or hip hinge to lift with loads close to your body.
- Never twist while lifting. Instead, pivot your feet to turn.
- Pivot your feet instead of rotating your spine.
- Use carts, dollies, or ask for assistance when needed.
Kneeling and Standing Up
Many gardening injuries occur during transitions.
To protect your joints:
- Use a kneeling pad or padded mat.
- Lower yourself one knee at a time.
- Rise through a half-kneeling position.
- Take your time.
Invest in Ergonomic Gardening Tools
The right tools can significantly reduce stress on your body.
Helpful options include:
- Long-Handled Tools: Long-handled weeders, trowels, and pruners help reduce excessive bending and reaching.
- Garden Kneelers & Stools: These provide cushioning for the knees and assistance when standing back up.
- Raised Garden Beds: Raised beds reduce the need to kneel or bend repeatedly, making gardening more accessible.
- Rolling Garden Carts: Transport soil, pots, mulch, and tools without excessive lifting and carrying.
Many gardeners are surprised by how much easier gardening becomes after upgrading a few key tools.
Keep Gardening for Years to Come
Gardening offers tremendous physical and mental health benefits, but it shouldn't leave you sore for days afterward. By warming up, building strength, practicing proper body mechanics, and using ergonomic tools, you can reduce aches and pains while continuing to enjoy the activities you love.
You don't have to give up gardening because of aches, pains, or mobility limitations. With the right exercises, body mechanics, and guidance, many gardeners can continue enjoying their favorite outdoor activities well into the future.
If joint pain, back pain, balance concerns, or stiffness are interfering with your ability to garden, the team at Optimal Physical Therapy can help.
Ready to Get Back to Pain-Free Gardening?
Optimal Physical Therapy helps patients throughout Lake Mills, Cambridge, Johnson Creek, Fort Atkinson, Jefferson, and surrounding communities improve strength, balance, mobility, and confidence.
Schedule an evaluation today by calling or texting 920-648-2400. No referral is needed.
