As the weather warms up, many of us are taking the opportunity to get back out in our gardens to enjoy some fresh air, sunshine, and exercise! Whether you are planting new flowers or a vegetable garden, here are some tips from a physical therapist to help you have a pain-free gardening experience this year.

What is the most common gardening injury you treat?

Patients often come in with back pain related to lifting or bending, which can lead to muscle spasm.

How can I avoid knee and back pain while gardening?

It is important to think about your body mechanics when you are kneeling, lifting, bending, and squatting while gardening. If you are kneeling, make sure the surface is comfortable for your knees to prevent compression through the kneecap. If needed, put a towel or other soft surface under the knees to cushion them.

When bending over, avoid twisting/repetitive motions and avoid staying in this position for too long. Always make sure you are using your legs to lift with good form and hold the object close to your body. When squatting down, ensure that you are keeping your knees apart and pushing your butt down and back while engaging your core.

If gardening is difficult due to pain with prolonged bending, try using a stool to reduce how far you have to bend down to work. Make sure you get up, move around. and change positions occasionally to prevent stress on the spine. If possible, try working from a raised surface so that you can sit or stand when tired. When lifting, ensure good form and keep your back neutral (no excessive bending or twisting).

What preventive measures can I take to avoid injury while working in my garden?

• Change positions every so often to prevent excessive stresses
• When working at a low surface, use a stool to prevent stooping
• Lift using good mechanics and activating your legs and core, not your back!
• When possible, set up a raised work station to avoid excessive bending.
• Stretch any tight muscles beforehand to prevent straining a muscle.
• Don’t over-do it. If you notice you are getting tired or sore stop while you are ahead and save the rest for another day!

If pain or injury is preventing you from doing the things you love, give us a call. We’d love to help!