There’s nothing quite like getting out in the garden during the summer months. Whether you’re planting flowers, pruning hedges, or finally tackling that overgrown lawn. But all that digging, bending, lifting, and twisting can take its toll on your body, especially your back, shoulders, and knees.
At Bea Sports Injury Clinic, we often see a surge in gardening-related injuries during the warmer months. The good news? Most of them are completely avoidable with a bit of preparation and some simple habit changes.
Common Gardening Injuries
Here are some of the most frequent complaints we see from green-fingered clients:
-
Lower back pain from poor lifting technique or prolonged bending
-
Knee pain caused by kneeling on hard surfaces or repetitive squatting
-
Shoulder and neck strain from reaching or holding awkward positions
-
Wrist and elbow pain from gripping tools too tightly or repetitive motions
If any of these sound familiar, you’re not alone!
✅ 6 Tips to Prevent Gardening Injuries This Summer
1. Warm Up First
Gardening is physical work, your body needs to be prepared. Before you pick up a trowel or rake, spend 5–10 minutes moving your body to get the blood flowing. Try some gentle shoulder rolls, arm swings, hip circles, and light marching on the spot. If you’ve been sitting for a while beforehand, this step is even more important. Think of it as a mini warm-up before a workout. It’ll reduce your risk of pulling a muscle or straining your back.
2. Use the Right Tools
The tools you use can either protect your body or put it at risk. Long-handled tools help minimise the need to bend or reach, reducing strain on your back and shoulders. Kneeling for long periods? Use cushioned knee pads or a low garden stool to reduce pressure on your joints. Lightweight tools with ergonomic grips are also ideal for those with wrist, hand, or elbow issues. The right setup makes a big difference in preventing repetitive strain.
3. Lift with Care
Lifting is one of the biggest causes of gardening injuries, especially to the lower back. Whether it’s a compost bag, a watering can, or a heavy pot, always lift with your legs, never your back. Squat down by bending your knees, keep your spine straight, and hold the object close to your body as you lift. Avoid twisting while holding anything heavy, turn your whole body instead of rotating your torso. And if something feels too heavy, ask for help or break it down into smaller loads.
4. Take Regular Breaks
It’s tempting to stay in the flow and get everything done in one go, but your body needs regular breaks to avoid stiffness and fatigue. Staying in a crouched or bent position for too long can lead to muscle tension or joint strain. Try setting a timer every 20–30 minutes to remind yourself to stop, stretch, hydrate, and change position. A short pause now can save you a lot of discomfort later.
5. Switch Hands and Tasks
Repetitive movements like digging, pruning, or raking can lead to overuse injuries, especially if you favour one side of your body. Try to switch hands regularly, even if it feels awkward at first. Alternate tasks every so often (e.g., swap weeding for watering) to give different muscle groups a break. This not only helps prevent injuries, but can also improve balance and coordination over time.
6. Stretch Afterwards
Just like a gym session, it’s important to cool down after a long session in the garden. Spend a few minutes stretching the muscles you’ve used, especially your lower back, hamstrings, shoulders, and hands. Gentle yoga-style stretches or a walk around the garden can help reduce stiffness and encourage recovery. It’s a small step that can make a big difference the next morning when you wake up!
Already Feeling the Strain?
If you’ve overdone it and are now nursing a sore back or painful joints, don’t let it linger. Early treatment helps prevent minor niggles turning into long-term issues.
At Bea Sports Injury Clinic, we offer:
-
Expert assessment of gardening-related aches and pains
-
Hands-on treatments to ease pain and improve mobility
-
Rehab exercises tailored to your lifestyle and gardening habits
Book In and Keep Gardening Pain-Free
Whether you’re a seasoned green thumb or just getting into it, we’re here to help you stay active, mobile, and pain-free.
👉 Book your appointment today at Bea Sports Injury Clinic and let’s keep you gardening comfortably all summer long.