Preventing an Injury When Gardening

Whether you’re planting new bulbs, tidying up the borders, or giving the lawn its first cut of the year, gardening is a fantastic way to move your body, get outdoors, and feel connected to nature.

But while it might not look like strenuous exercise, gardening can be surprisingly demanding. Long hours of bending, lifting, twisting, and carrying can take a toll—especially if you’re not used to it.

At Willaston Physio, we see a lot of patients each spring and summer with preventable gardening injuries, from pulled muscles and sore backs to joint pain and strains.

If you're planning to dig in (literally), follow our physiotherapist-approved tips to stay injury-free.

Warm Up First — Yes, Even for Gardening!

Before you head outside and reach for the spade, take five to ten minutes to gently stretch and mobilise.

Just like with any form of physical activity, a short warm-up can help prepare your muscles and joints for movement. Focus on shoulder rolls, gentle twists of the spine, neck stretches, and a few slow squats to get your legs and back moving.

This is a small step that can make a big difference in preventing injury.

Start Slowly if You’re Not Usually Active

If gardening is your first burst of activity after a quieter winter, take it slow. Jumping straight into digging or heavy lifting can overload muscles and joints that aren’t ready for the strain. Instead, gradually increase your time and intensity in the garden. Aim for 20 or 30-minuteblocks to begin with, and build up your stamina over several days.

Set yourself a timer or schedule your gardening tasks in small chunks. When the time is up, take a break—even if you feel like you could carry on. This helps to avoid overuse and strain injuries, especially if you’re tackling a big job.

Share the Load (Literally)

It might be tempting to carry all your compost bags or plant pots in one go, but your back and shoulders won’t thank you for it.

Use a wheelbarrow or gardening trolley whenever possible, and don’t hesitate to ask someone to help with heavier loads. It’s not just about comfort—it’s about injury prevention.

Lift correctly by squatting from the knees and hips, keeping your back straight. Avoid bending from the waist, and never twist your body while lifting or putting items down.

Vary Your Tasks – Mix it Up

Digging for an hour straight or spending the whole afternoon bent over a flowerbed can lead to muscle fatigue and joint stiffness. Instead, alternate tasks every 20–30 minutes. A good rhythm might be pruning for a while, followed by watering, then some time planting or mowing.

This not only gives your muscles a break but also stops you from overworking one area of the body.

Mind Your Posture

Good posture isn’t just for the office – it matters just as much in the garden.

1. Kneeling is better than bending. Use a kneeling pad or cushion to protect your knees and keep your back upright.

   
   

2. Stand tall at your workstation. If you’re planting into pots, try raising them to waist height by placing them on a table or bench. Standing up tall prevents the constant forward hunch that can cause neck, back, and shoulder pain.

   
   

3. Avoid the side-to-side mow. When mowing the lawn, use steady forward and backward movements. That sideways swinging action can put unwanted torsion through your lower back.

Hydrate and Take Breaks

Sitting for ten minutes with a glass of water will do your body more good than you think—and it’ll help keep fatigue and muscle cramps at bay.

If you feel tightness, strain, or discomfort, don’t try to push through it. Stop for the day and reassess how your body feels the next morning.

A little soreness is normal if you’ve been active in new ways, but if you wake up with significant pain or limited movement, it may be time to speak with a physiotherapist. 

At Willaston Physio, we’re here to support you with expert assessment and advice so you can get back to enjoying your garden pain-free.

With just a little preparation and a mindful approach, gardening can be a safe and satisfying form of physical activity. Use these tips to enjoy the outdoors, care for your body, and avoid injury this Bank Holiday weekend and beyond.