Gardening is a great way to feel calm and connected. Being outside, getting your hands dirty, and watching plants grow because you cared for them feels amazing! But many people don’t know that gardening can be tough on your body—kind of like a workout at the gym. If you move the wrong way over and over, it can hurt your back, hips, knees, or shoulders.
The good news is, you can take care of your body just by changing how you move a little. A few simple changes can help you feel better during and after gardening.
Build A Foundation: Your Hips Are The Engine
A big mistake gardeners make is bending from their back when they reach for tools, pull weeds, or plant seeds. This can hurt your lower back and make you feel off-balance.
Instead, try bending from your hips, not your waist. Keep your back straight and long, and bend at the hips. This way, your strong leg and butt muscles help support you instead of your lower back doing all the work.
Tip: Imagine your upper body is like a stiff board. When you lean forward, the whole board moves from your hips. Don’t fold like a beach chair!
Avoid The Overreach
When you stretch too far while watering, trimming, or picking veggies, it can hurt your shoulders and back. Instead, take a step closer to what you’re working on. If space is tight, use long-handled tools to help you reach without straining.
If you’re using both hands, stand with one foot a little ahead of the other or kneel on a soft pad. This helps you stay balanced and avoid injury.
Weeding With Strength: Engage, Then Pull
Pulling out tough weeds? Don’t just use your arms! First, gently squeeze your shoulder blades together and down. This helps keep your upper back strong and protects your neck and shoulders. Then, use a strong base like a squat or kneeling lunge. This way, your whole body works together instead of just your arms.
You’ll pull more easily and protect your muscles at the same time!
Get Low, The Smart Way
You don’t have to bend your back a lot to work close to the ground.
Try a squat, where you keep your back straight and use your legs to lower and lift yourself. You can also kneel on one knee with your other foot in front—use your hand or elbow for support on your knee or a bench.
Use benches, pads, or tools if they help. There’s nothing wrong with making it easier on your body—that’s just smart gardening!
These positions help build strength, balance, and flexibility while keeping you safe and comfortable.
Growing More Than Plants
Every time you work in the garden, you have a chance to move with care. Every time you bend, step, or pull, you can get stronger and learn more about your body. Just like your plants, you grow with time and care.
This follows one of our core values: Be 1% better every day. By learning to move better while doing something you love, you’re becoming stronger, smarter, and healthier.
So next time you’re in the garden, remember—you’re not just helping your plants grow. You’re helping yourself grow too. Small changes can make a big difference. One day at a time.
Dr. Ryan A. DiPrimo
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