At MOTION, we love seeing our patients return to the activities they enjoy—and for many, gardening tops the list, once spring arrives. But all that bending, kneeling, digging, and lifting can take a toll on your joints and muscles.
Whether you’re tending a small herb patch or managing a full vegetable bed, we’ve gathered our favorite therapist-approved tips to help you garden smarter—not harder.
Prep Your Body Like You Prep Your Soil
Gardening is physical work—so treat it like a workout! Start with 5–10 minutes of gentle warm-up movements before heading outside. Try:
- Arm circles
- Shoulder rolls
- Gentle spinal twists
- Marching in place or leg swings
Warming up boosts circulation and helps prevent those next-day aches.
Body Mechanics Matter
Using proper posture and alignment can prevent strain and protect your joints:
- Bend from your hips, not your waist. When reaching toward the ground, hinge at your hips and keep your back neutral.
- Use a kneeler or garden bench. Alternate positions every 15–20 minutes to avoid stiffness.
- Keep tools and materials close. Avoid overreaching—bring things within easy reach to reduce shoulder and back strain.
- Lift with your legs. Get close to what you’re lifting, bend your knees, and keep the object close to your body.
Tool Tips from Occupational Therapists
Adaptive tools can make all the difference, especially for those with arthritis, limited mobility, or hand weakness:
- Padded, ergonomic handles reduce grip strain.
- Long-handled tools minimize bending.
- Raised garden beds or container gardening offer accessible height options.
- Rolling carts or garden stools with wheels help move supplies with ease.
Your occupational therapist can help you find tools that work best for your abilities and goals.
Break It Up
Pacing is key! Instead of one long gardening session:
- Set a timer for 20–30 minutes.
- Take mini breaks to stretch, hydrate, and check in with your body.
- Switch tasks to avoid overusing the same muscles (e.g., alternate digging and pruning).
Recovery Counts
- Post-gardening care matters just as much as preparation:
- Do light stretches for your back, hips, shoulders, and hands.
- Apply cold or warm compresses if needed.
- Use self-massage or a foam roller for tight muscles.
- Stay hydrated to support muscle recovery.
Still Feeling Sore?
If pain or stiffness lingers—or you find yourself avoiding the garden all together—we can help. We offer personalized assessments and plans to get you back to gardening comfortably and confidently.
Gardening should be joyful—not painful. Let’s work together to keep you doing what you love, all season long!
