When Gardening Hurts

How To Avoid Aches & Pains When Working In The Garden

Gardening got you feeling stiff?

For many of us spring (and summer) means an increase in stiffness, aches and pains. Between the yard work, the gardening, and the never ending rain we can easily end up in a place where aches and pains become the spring time norm.

Don’t be fooled – feeling stiff as you get back to the more physically active spring and summer months, does not mean you are meant to stay that way.

Gardening tips.  Avoid pain, reap the benefits

1. Take frequent breaks. 

Ease into more physical activity. This goes for running AND yard work.  It’s so exciting to get started on a new project and do too much too early, which leaves you unable to do ANYTHING for a week!  Stretch your hips and back after a longer period of time bending over.  Drink at least 60 ounces of water when you’re out in the sun and even better, add some electrolytes to your water.  We sell LMNT electrolyte drink in the clinic. 

2. Avoid leaning over for extended periods of time.

Instead use your legs and bend at the hips and knees instead of the spine. Sit on the ground or a bench rather than bending.  Kneel on the ground.  Squat down to pull weeds instead of bending over with straight legs.  

3. Be careful lifting and moving supplies.

When lifting and moving heavy gardening and yard work supplies, turn by moving the feet instead of twisting the spine.  Do not lift a giant bag of soil and throw it next to you while keeping your feet planted in one spot!  Instead, take the time to lift with your legs and then turn your feet to place the soil bag where you want it. 

4. Choose Ergonomic Tools 

Invest in gardening tools that are ergonomically designed to reduce strain on your body. Choose tools with padded handles and adjustable lengths to ensure a comfortable grip and proper alignment. Using the right tool for the job can make tasks easier and less taxing on your muscles and joints.  Use the wheelbarrow to move heavy objects. 

4. Soak up the sun

Spending time outdoors exposes us to sunlight, which is our primary source of vitamin D and also helps set our circadian rhythm. Studies have shown that spending time in green spaces can lower levels of cortisol, the stress hormone, in our bodies which helps regulate our blood sugar and improves sleep.  It provides an opportunity to escape the stresses of daily life and connect with the earth. The rhythmic tasks and serene surroundings can induce a state of relaxation, promoting a sense of calmness and well-being.

And remember, pain should never prevent you from living the energetic life you desire. Whether your thing is gardening, biking, or chasing kids you deserve to feel your best while you do it.

Alleviate Your Joint Pain with the Physical Therapists at Breathe. PTW

Whether you may need the support of routine physical therapy, with or without dry needling, our licensed professionals can make gardening or any mobility-based hobby feel like a breeze again.

If you’re still not in tip-top shape after trying these three things, give us a call – we’ll get you back in the yard before the first harvest!