The Blog

How to Prevent Gardening Injuries

With temperatures increasing it’s time to get back out into the garden, but it can take a toll on your body. Explore how you can prevent any aches and pains.

Molly Woollett

03/05/24

The Blog

How to Prevent Gardening Injuries

With temperatures increasing it’s time to get back out into the garden, but it can take a toll on your body. Explore how you can prevent any aches and pains.

03/05/24

Introduction

After 8 long months of rain, wind and even snow, the warmer weather and sunshine have never been more appreciated. And now with the temperatures improving, we can get back out into the garden! Not only can gardening be a fantastic form of exercise, but it’s also a great way to boost your wellbeing.

While some people may associate gardening as not very strenuous, it can take its toll on your body. It can trigger aches and pains, or you may experience an injury. We’ve compiled the most common gardening aches and pains and how they can be prevented.

Common Gardening Aches and Pains

  • Back Pain: Bending, lifting, and twisting while gardening can strain the muscles and ligaments in your back, leading to pain and discomfort.
  • Knee Strain: Kneeling and squatting for prolonged periods can put stress on the knees causing pain and stiffness.

  • Shoulder Tension: Reaching and lifting heavy objects, such as pots or bags of soil, can strain the shoulders and the upper back if you’re not lifting correctly.
  • Wrist and Hand Strain: Repetitive tasks like pruning or digging can lead to overuse injuries in the wrists and hands, such as tendonitis or carpal tunnel syndrome.

So what can you do to prevent these trains and injuries?

  • Warm up and stretch: Before diving into your gardening tasks, take a few minutes to warm up your muscles with gentle stretches. Focus on the muscles in your back, shoulders, legs and wrists.
  • Use proper technique: Lift with your legs, not your back. Avoid twisting your spine while carrying loads and use ergonomic tools to reduce strain on your joints. You can check out our manual handling guide here!
  • Take breaks: Listen to your body and take regular breaks to rest and stretch. Alternate between tasks to avoid overworking specific muscle groups.
  • Invest in ergonomic tools: Choose gardening tools with padded handles and adjustable lengths to reduce strain on your hands and wrists. Consider using a kneeling pad or a gardening to stool to minimise stress on your knees and back.
  • Maintain good posture: Keep your back straight and shoulders relaxed while gardening. Avoid hunching over or slouching, which can increase the risk of back and neck pain.

How can physiotherapy help?

Physiotherapy plays a crucial role not just in preventing gardening related injuries but treating them as well. Here’s how physiotherapy can support you:

  • Personalised exercise programme: At Sano, our physiotherapists will work with you to design a personalised exercise programme to improve strength, flexibility, and posture, all of which will help you build resilience against gardening related strains.
  • Manual Therapy: Hands on techniques such as joint mobilisation, massage, and soft tissue manipulation can relieve muscle tension and improve mobility, reducing any pain and discomfort.
  • Education and Ergonomic advice: Our Physiotherapists can help provide valuable advice on proper body mechanics and ergonomic gardening techniques to help prevent any injuries.
  • Pain Management Strategies: If you’re already experiencing some gardening related strains and pains, our talented physiotherapists can offer many pain management strategies from shockwave therapy to acupuncture to help alleviate any symptoms and improve healing. Our physios will work with you to find the best solution for any pain you’re experiencing.

Gardening is a wonderfully rewarding hobby that offers numerous physical and mental health benefits. However, it is essential to prioritise your well being and take proactive steps to prevent common gardening injuries and aches. By incorporating proper technique, and physiotherapy support into your routine, you can nurture your garden and your body with care and confidence. A flourishing garden starts with a healthy gardener!

Suffering from a gardening ache or pain?

Find a clinic near you for a no obligation assessment.