Spring Gardening Tips: How to Prevent Back and Knee Pain

Spring is here, and for many, that means getting back into the garden! While planting, weeding, and digging can be rewarding, they can also lead to back strain, knee pain, and stiffness if you're not careful. The good news? With a few smart adjustments, you can garden comfortably and pain-free all season long.

1. Warm Up Before Gardening

Gardening is a full-body workout, so warming up is essential to prevent stiffness and injury. Spend 5 minutes doing:

• Gentle back stretches (cat-cow, standing side bends)

• Hip and knee mobility exercises (leg swings, lunges)

• Wrist and hand stretches (finger extensions, wrist rolls)

This quick warm-up improves flexibility and blood flow, helping you move with ease.

2. Protect Your Back with Proper Posture

Many gardening movements—lifting, bending, and twisting—put strain on your lower back. Here’s how to reduce the risk:

• Lift with your legs, not your back

• Use a gardening stool or raised beds

• Take frequent breaks and change positions every 20–30 minutes

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3. Reduce Knee Strain & Discomfort

Kneeling for long periods can lead to knee pain and stiffness. Try these strategies:

• Use cushioned knee pads or a gardening mat

• Alternate between kneeling and sitting

• Raised garden beds reduce the need to kneel

  
  

4. Strengthen Your Core & Lower Body

A strong core and legs support your back and knees. Add these to your weekly routine:

• Squats & lunges – Build leg strength

• Planks & bridges – Strengthen your core

• Walking & gentle stretching – Improve endurance

Learn more from "Getting to the Core".

5. Use Ergonomic Gardening Tools

Using the right tools can make a big difference:

• Long-handled tools – Avoid unnecessary bending

• Lightweight watering cans – Minimize shoulder strain

• Ergonomic pruners and trowels – Reduce wrist fatigue

6. Listen to Your Body & Take Breaks

Pushing through discomfort can lead to injury. Remember:

• Break up gardening into shorter sessions

• Stay hydrated and stretch regularly

• Stop and rest if you feel pain

  
  

With these smart spring gardening tips, you can enjoy a strong, pain-free body while doing what you love!

Experiencing joint or back pain? If you're in the Richmond or Steveston area, our team of physiotherapists and certified hand therapists can help you stay active and injury-free this spring. Book your assessment today and let’s keep you moving comfortably in your garden and beyond.