Preventing Backyard Gardening Injuries: Tips to Stay Safe

evddawix
Jul 23
3 min read

Updated: Jul 23

Gardening is a great way to stay active and enjoy time outdoors, but it can also put stress on your body if you’re not careful. Bending, digging, lifting—these common gardening tasks often lead to muscle strains, especially in the lower back. With a few adjustments, you can reduce your risk of injury and keep gardening enjoyable.

In this post, we’ll share practical tips on how to position your body, exercises to build strength, helpful tools and gear, and what to do if you do get injured. Regardless of how much time you spend in the garden, these strategies can help reduce your risk of injury and make you more comfortable.

Proper Positioning and Body Mechanics

How you move and position your body while gardening plays a huge role in preventing injuries. Paying attention to your posture and the way you bend or reach can make a big difference in keeping aches and strains at bay.

Here are some tips on how to move properly:

Bend at the hips and knees rather than the waist. Squatting or kneeling to reach lower areas reduces strain on your lower back.
Avoid staying in one position for too long. Take regular breaks to stand, stretch, and shift your posture. Try not to stay in the same position for more than 30 to 60 minutes at a time.
Use raised garden beds or work tables when possible. Elevating your work surface can help reduce the need to bend and strain on your low back and neck.
Turn your whole body rather than twisting your spine. Pivot your feet and move your hips when reaching sideways.

Strength and Mobility Exercises for Gardeners:

Building strength and flexibility is key to protecting your muscles and joints from overuse injuries. Strong muscles help support your body during repetitive tasks like digging and lifting, while good flexibility ensures your joints can move comfortably through a full range of motion. Incorporating regular strength and stretching exercises into your routine can lower the risk of strains or sprains while you’re working in the garden. Here is a list of exercises to get you started:

Core strengthening exercises like planks, bridges, and bird-dogs improve spinal stability.
Lower body exercises such as squats and lunges support the muscles used during bending and lifting.
Upper body strengthening with rows and shoulder presses can prepare you for repetitive arm movements.
Regular stretching of the hamstrings, hip flexors, and lower back promotes mobility and reduces stiffness.

These exercises are just suggestions. For a more individualized list that takes your previous injuries and concerns into account, visit your local physiotherapist. Doing strengthening and stretching 2–3 times per week is ideal, but any consistent addition will create positive change.

Useful Tools and Equipment

Using the right tools can make gardening not only easier, but also much safer for your body. Choosing gear that supports good posture, reduces muscle strain, and minimizes repetitive stress on your joints can help minimize your risk of injury and keep you gardening longer. Here are some examples of ergonomic gardening equipment:

Kneeling pads: Provide cushioning and support for your knees, reducing discomfort when needing to kneel on the ground.
Fold-away or portable gardening tables: Elevate your work surface to avoid excessive bending and improve posture.
Lightweight fabric hoses: Lighter and more flexible than traditional rubber hoses, fabric hoses are easier to carry, maneuver, and less likely to tangle—helping reduce strain on your arms and shoulders.
Gardening stools and benches: Allow you to sit while working, reducing strain on your knees and back during tasks like planting or weeding.

What to Do If You Get Injured

If you experience pain or develop an injury while gardening—particularly in your lower back—it’s important to address it early. Taking the right steps, such as modifying your activity, using ice, and incorporating gentle movement stretches and mobility, can help speed up recovery and get you feeling better quicker. Here are some general tips on how to deal with a gardening injury.

Rest briefly, but maintain gentle movement. Avoid prolonged inactivity to prevent stiffness. Incorporate simple stretches 2-3 x day like a cat cow, or lumbar rotations for a low back injury.
Use Ice or Heat for the first 48 hours. If you don't have bruising you can choose either, if a bruise is visible, ice is your best bet.
Use over-the-counter pain relief as needed, and consult your doctor or a pharmacist if you're unsure.
Seek advice from a physiotherapist if pain persists or if you feel you could benefit from more specific guidance and exercise.

Gardening can be a great way to stay active and be outdoors. By using proper body mechanics, strengthening key muscles, using suitable equipment, and addressing injuries early, you can enjoy your garden while minimizing the risk of injury.

If you have any questions about injury prevention or rehabilitation, feel free to reach out us at Royal City Physio.