29 Jun 2023

A physio's top tips for gardening season


Gardening is a great way to get outside and enjoy nature, but it can also lead to aches, pains, and injuries if proper precautions are not taken.

By learning some simple techniques and taking steps to prevent injury, you can make gardening a safe and enjoyable activity.

So, whether you're a seasoned gardener or just starting out, here are Urban Body lead Physiotherapist's top tips to keep you safe and injury-free while you tend to your garden.

1 Warm up

Perform some lower back stretches before and after gardening.

Gardening can be a physically demanding activity that involves a lot of bending, kneeling, and lifting. Therefore, it's essential to warm up before starting any gardening activities to prevent injury.

We would encourage you to perform some lower back stretches into the opposite direction to reduce the risks of back pain.

2 Position your body at the height of your work

A common gardening posture is bending from the waist and reaching down.

We advise if you are weeding, kneel down and protect your knees with knee pads.

If you are potting, put your plants on a table, to prevent putting strain on your lower back and causing injury.

3 Lift carefully

When lifting heavy bags of soil or plants, make sure to use your legs instead of your back.

Squat down and lift with your legs instead of bending at the waist. Avoid twisting your body when carrying heavy items, as this can put undue stress on your spine.

4 Use proper gardening tools

Choosing the right tools for the job can make all the difference when it comes to preventing injuries.

Look for tools with ergonomic handles that will reduce strain on your wrists and hands.

Tools that are too heavy or too long can put unnecessary strain on your back and arms.

5 Take frequent breaks

Planting flowers is such a lovely spring activity to do, but you and your back needs regular breaks.

We recommend with the warmer weather to take breaks every 30 minutes or so to stretch, hydrate, and rest.

Final thoughts

By following some simple guidelines such as warming up before gardening, using proper tools and techniques, and taking regular breaks, you can reduce the risk of injury.

There is of course always a chance that you will still encounter some type of pain or injury when doing any type of activity, regardless of how careful you may be.

If you find yourself in this position, don't hesitate to make an appointment with us before anything worsens.

Simply call our Urban Body clinic on 0121 270 6045