Why gardening injuries are more common than you think and how to prevent them
Gardening sends more people to the hospital than most would expect. In Britain alone, researchers found gardening caused four times more injuries than skiing — and one report tracked 87,000 gardeners requiring hospital treatment in a single year. Weeder’s wrist, gardener’s back, pruner’s neck — these aren’t just catchy names. They’re real, common, and largely preventable.
The good news: 55% of American households garden, averaging up to five hours weekly — and with the right approach, all of that time in the yard can be genuinely good for you. Gardening helps prevent osteoporosis, supports brain health, promotes mental wellness, and gets you your vitamin D. The goal isn’t to stop gardening. It’s to do it in a way your body can sustain all season long.
Spring into Yard Work and Gardening
Here are 5 helpful tips to take advantage of the benefits of gardening, while decreasing the risk of injury.
1. Warm Up Before You Head Outside
Stretch your neck, wrist, hands, and legs before jumping right into work.
2. Choose the Right Tools and Use Proper Body Mechanics
Tools were made to make life easier and reduce strain on our bodies. Using gardening chairs or stools keeps you out of those prolonged bent-over positions that are hard on your neck and back. And gardening pads take pressure off your knees on those hard soils. Read our guide to ergonomic gardening tools.
3. Bring the Work to You — Don’t Bend Down to It
Use potting tables to work at waist levels.
4. Pace Yourself Like You Would Any Physical Activity
You don’t just decide to run a marathon one day, it takes time to work up to that fitness level. The same motto should be used for any activity. One key is to not do everything in one shot, especially when you are first starting back into the yard. Taking breaks every hour to hour and a half.
5. Stay Hydrated — Your Joints Will Thank You
Remember, you’re working and outside. You’re getting the benefits of Vitamin D but staying hydrated keeps tissues more mobile and reduces the risk of injury.
Dynamic Warm-Up Stretches for Gardening
Try these active stretches next time you head out to the yard. Dynamic, or movements to warm up, are the best way to get the body prepared for activity.
- Neck rolls: roll your neck side-to-side 10 times.
- Shoulder rolls: roll your shoulders forward 10 times and backward 10 times.
- Swimmers: move your arms across your body, like a swimmer getting ready to race.
- Standing twists: rotate your body slowly in both directions. No fast motions here! Do 5-10 in each direction
- Leg swings: gently swing your legs back and forth, like a pendulum. Nothing aggressive, just nice and easy.
- Standing squats with calf raises: perform a nice easy squat, and when you come up, perform a calf raise.
How to Stretch After Yard Work
After your gardening is finished, try these static stretches to cool down and help relieve any post-work soreness. Long holds are the key to stretching and remember, stretching should never hurt.
- Hamstrings: gently lean forward, reaching for the toes. No bouncing. Try it in a seated position if preferred.
- Hip Stretch: this is a great stretch for both the back and the hips. A seated variation is optional if getting on the ground is too difficult.
- Calf stretch: don’t forget your lower legs. Runners are not the only ones who need to stretch these muscles.
- Cross-arm stretch: Gently pull your arm across your body, hold for 40-60 seconds, then switch sides.
When Gardening Pain Becomes Something More
Spring yardwork has a way of waking up aches that have been quiet all winter — and most of the time, that’s normal. But if back pain, knee soreness, or wrist discomfort lingers beyond a day or two, or keeps coming back every season, that’s worth paying attention to. A physical therapist can assess what’s driving the pattern and help you build the strength and mobility to garden without the aftermath. You shouldn’t have to choose between your yard and your body.
Ready to Garden Without the Pain?
Whether it’s a sore back after a day in the yard or a recurring injury that shows up every spring, our physical therapists can help. We work with active adults across the Pacific Northwest to address the root cause — so you can get back outside and stay there. No referral needed.
