Gardening and yard work with less pain: 11 tips and exercises to try

La jardinería y el trabajo de jardinería son más que simples tareas para mantener su hogar con un aspecto hermoso. Son excelentes formas de disfrutar del aire libre, conectarse con la naturaleza y poner el cuerpo en movimiento. Estas actividades a veces pueden provocar molestias en áreas como la espalda, el cuello, los hombros, las rodillas y las manos. Pero cuando prepara su cuerpo para estas actividades con ejercicios específicos y otros consejos, puede disfrutar de los beneficios de la jardinería sin el dolor.

Nota: Para algunas personas, el trabajo en el jardín, especialmente las tareas a gran escala o prolongadas, puede ser más desafiante de lo que su cuerpo está listo para manejar. Si le preocupa su dolor u otras condiciones de salud crónicas, hable con su profesional de la salud autorizado para asegurarse de que sea seguro para usted.

Siga leyendo para saber qué ejercicios recomienda Hinge Health fisioterapeuta para preparar su cuerpo para el trabajo en el jardín, estírese y se recupere después, y obtenga consejos adicionales para ayudar a manejar la jardinería y las tareas al aire libre y prevenir lesiones.

Why gardening and yard work can cause discomfort

Gardening and yard work involve a wide range of physical demands, from digging and planting to mowing and raking. These tasks are repetitive and full-body, often requiring you to change positions — from being low to the ground to reaching overhead. 

“Even if you exercise regularly, the specific movements and duration of gardening can be very different from what your body is used to,” says Melissa Marek, PT, DPT, a physical therapist at Hinge Health. “This can put strain on your body, particularly your back, hips, neck, and shoulders.”

How movement helps

Regular exercise and specific stretches can prepare your body for the physical demands of gardening and yard work through:

• Increased flexibility. Stretching can loosen tight muscles and improve your range of motion, making it easier to perform tasks without discomfort.

• Increased stamina. Strengthening and aerobic exercises can help your body handle repetitive motions and prolonged periods of activity.

• Improved balance. Regular exercise can enhance your balance, reducing your risk of falls.

• Resilience to different movements. Regular, varied exercise helps your body adapt to various movements, making you less likely to get injured.

In addition to being active in general, some targeted exercises can loosen tight muscles, get your blood flowing, and prepare key muscle groups used in yard work, including your back, core, legs, and arms. 

Before you start a gardening session, Dr. Marek recommends these above warm-up exercises. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

After a day of yard work, the above exercises and stretches can help alleviate tension, improve flexibility, and promote relaxation, says Dr. Marek.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Modifications for gardening and yard work

While there’s no perfect posture for bending, lifting, and reaching, you can reduce strain by maintaining a neutral back position, engaging your core during prolonged tasks, and avoiding overreaching (stretching or reaching beyond what is comfortable). 

These techniques for gardening and yard work tasks may help you reduce discomfort:

• Digging. Stand with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and use your legs to power the digging motion. Stagger your feet to maintain balance and stability.

• Raking. Bend your knees and use your legs to power the raking motion. Stagger your feet to maintain balance. Keep the rake close to your body to reduce strain on your back and switch hands periodically to balance the load on your body.

• Mowing. Stand with your feet shoulder-width apart and knees slightly bent. Keep your back straight and core engaged. Use your legs to push the mower, not your back. Keep the handle at a comfortable height and turn your whole body instead of twisting.

• Lifting. Bend your knees and squat to lift heavy objects. Keep your back straight and your core engaged, and hold the object close to your body. Rather than twisting at your waist, try to turn your whole body by pivoting on your feet.

• Weeding. Use a garden kneeler or small stool to support your knees and back. Kneel on one knee for balance or sit on a stool to stay low. Knee pads can cushion your knees, and long-handled tools like a hoe can help you reach weeds without bending over as much. For easier access, consider raised garden beds or containers.

• Repetitive movements. Take breaks and move in the opposite direction to balance the load on your body. For example, if you’ve been bending forward, do a standing back extension (see video above).

11 tips for gardening and yard work with less pain

These tips from physical therapists can help you handle yard work with less discomfort:

1. Set yourself up for success by choosing a day when you feel healthy and well-rested.

2. Know your capacity. Set realistic expectations for what you can accomplish. Instead of trying to tackle all your yard work in a single day or in big chunks of time, focus on accomplishing one task at a time, and leave the rest for another day. 

3. Break it up. Break large tasks into smaller, manageable sessions. This can help prevent overexertion and reduce your risk of injury. Reframe “success”: Cleaning a small section of your garden or pruning one area is still a win.

4. Take regular breaks to rest and stretch. This helps offset repetitive stresses. If your back is aching, you might lie down for a while, eliminate the pull of gravity, and let your body relax. Or do some breathing exercises to help release tension.

5. Switch tasks to vary your movements. For example, you might alternate between overhead tasks and ground-level tasks. This variety can help prevent straining any particular muscle group and reduces your risk of injury.  

6. Use the right tools to make yard work easier and safer. Long-handled weeders, hoes, and pruners help you reach without bending over. Choose tools with ergonomic handles. Use a wheelbarrow or garden cart for heavy items. A leaf blower or vacuum can save time and effort. Pruning shears with spring-loaded jaws make cutting branches easier and less tiring.

7. Stay hydrated. Keep a water bottle nearby and take sips frequently. Dehydration can lead to fatigue, dizziness, and muscle cramps, which can make yard work more challenging and increase your risk of injury. 

8. Wear comfortable clothing and shoes that let you move freely and maintain good traction and balance. 

9. Create a safe environment, including clearing pathways, and keeping tools out of your work area to reduce tripping hazards. Falls are a common cause of yard work injuries.

10. Listen to your body. Pay attention to any signs of discomfort, pain, or fatigue. If you feel a twinge in your back or a cramp in your leg, take a break and stretch, reassess how your body is moving, or switch to another task. 

11. Aftercare. Gentle stretching can help release tension and improve flexibility. Consider foam rolling or an Epsom salt bath to soothe sore muscles.Try the post-gardening stretches above.

What if you hurt after gardening?

Muscle soreness and joint aches are normal after doing tasks your body isn't used to, and it's okay to be sore for up to a few days afterward. To help your body adjust, stretching and gentle movement can help. If your pain feels unusual or is making it difficult to do your usual activities, consider seeing a healthcare provider for further evaluation and treatment.

How physical therapy can help

"Gardening and yard work asks a lot of your body," says Dr. Marek. "Activities such as lifting, bending, reaching, and digging can add extra strain, particularly if you already experience discomfort in your back, shoulders, knees, or other joints."

If muscle and joint pain is limiting your movement or ability to do hobbies like gardening, physical therapy (PT) can help. Physical therapists can assess you, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

PT tip: Treat chores like a workout

“Gardening and yard work can be a great way to get fresh air, connect to nature, and move in ways that promote mobility and strength,” says Dr. Marek. "But it can also be strenuous, so treat it like a workout and warm up first.” Warming up, stretching afterward, and using the tips above can help you enjoy all the benefits without experiencing injuries or pain. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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