Week 1 :: Sustain Your Garden AND Your Body

From: Chico, CA

The sun is on its way (wait for it, WAIT FOR IT) and it’s time to be in the garden planting some yummy veggies! If you’re like most people, you’ve had one or two injuries from time spent weeding, mowing, pruning, or gardening. The most common sites are your lower back, neck, shoulders, and knees. Not fun!!!

Instead of suffering and feeling punished for your work with your hands in the dirt, think about some of these tips and stretches to decrease your post gardening predicament!

If you’re an intense gardener, getting into zen mode while plucking those water sucking weeds, you may not switch positions until some little voice comes from your knees or your back that says, “Move!” But changing positions is key to keeping joints happy while gardening. Aim to change how you’re sitting, standing, or bending at least once every 5 minutes. If you’ve been sitting on the ground, switch to a half kneeling position; if you’ve been bent over pruning, change you position to sitting on a stool. For extra credit points, do some light stretching every time you change how you’re working. This will prevent your body’s joints from becoming overtaxed. Instead of moving when you have pain, preemptively move to prevent pain.

One of the worst things about gardening is that the ground is so much darn lower than we are! Drat. But wait, there’s hope! Try using appropriate tools and stools to help decrease the strain on your spine. Be sure these tools are the correct size and length for you; too short and you’ll be hunched over, too big and you’ll feel like you’re wielding a sword from medieval times….and then you’ll need matching chain mail (as in the armor).

As you’re gardening, it’s also important to maintain as much of a neutral spine position as possible. This means no hunched shoulders or overly bent low back. Instead of hunching over, bend those knees! Instead of reaching too far, move your whole body! Awareness of these simple mechanical ideas can save you a lot of grief in the gardening aftermath.

Additionally, going through some light stretches and warm up activities before you start gardening and throughout your time with the plants will help to decrease your level of soreness. Just think, you could even garden two days in a row…which could be necessary once the sunshine decides it lives in Ptown.

So just remember: move, stretch, neutral spine. Simple, effective; simply effective

Now go play in the dirt and give those wonderful green beings some life!


Morgan Denny PT, DPT
Orthopedic Physical Therapist
Sustainable Practices Advocate