Spring into Gardening: Tips for Preventing Pain and Injury with Physical Therapy

Tips for Gardening Without Pain: How to Protect Your Body

Tips for preventing pain and injury this gardening season.


Spring is a time when many people start to think about gardening and the seeds they want to plant for the upcoming season. However, gardening can be physically demanding and may lead to body pain in areas such as the back, neck, knees, and hips. To help you prepare for your gardening endeavors, here are some tips to get your body in shape for spring.

  1. Physical therapy can help you garden without pain.Warm-up before gardening: Gardening involves physical work, so it’s essential to warm up your body before starting to prevent injury and reduce soreness afterward. Some easy¬†warm-up exercises include walking around, doing shoulder and hip rolls, doing small lunges, and gently rotating your back as your arms swing across your chest.
  2. Use a seat: To avoid excessive bending or kneeling, use a stool or bucket to sit on while weeding or digging. You can also use a cushion or knee pads to kneel on for comfort. Take breaks and walk around every 20 minutes when in a squatting or kneeling position.
  3. Maintain proper body mechanics: Bending, lifting, and digging during gardening can put a lot of stress on your body. To avoid this, lift with your knees and not your back, bend at the hips instead of hunching your back and shoulders and keep your shoulders down and back instead of up by your ears to avoid neck and shoulder strain.
  4. Take your time: Start with 20-30 minutes of gardening and gradually work up to more time. It’s essential to ease into it at the start of the season to prevent fatigue and potential injury. Take rest breaks as needed, especially if you are new to physical activity after a long winter.
  5. Stay hydrated: Gardening can be sweaty work, and it’s crucial to drink plenty of fluids throughout the day to stay hydrated. Dehydration can lead to muscle cramping and fatigue, so keep water nearby to beat the heat.
  6. Seek help if needed: If you experience persistent aches and pains after a few days, don’t hesitate to seek medical attention. Contact one of our clinics to schedule an evaluation. We can help improve your mobility and strength to alleviate pain. No referral is needed with some insurance plans.

If aches and pains persist after a few days and don’t go away, contact one of our clinics to get scheduled for an evaluation. We can help improve your mobility and strength to lessen pain. No referral is needed with some insurance plans!

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