Gardening and landscaping can lead to overuse injuries, here’s how to stay pain-free this season.
With the sunshine out and gardens blooming, summer yard work is in full swing. Whether you’re planting flowers, raking leaves, hauling soil, or tackling a weekend landscaping project, it’s a season filled with outdoor activity and physical effort. But while these tasks can be rewarding, they also place unexpected stress on your body. Repetitive bending, lifting, kneeling, and twisting, especially when done for hours without breaks, can lead to overuse injuries and strain.
In this article, we’ll share physiotherapy tips to help you prepare your body, move smarter, and avoid the aches and pains that can come with summer yard work. With a few simple strategies, you can stay active and injury-free.
Common Yard Work Injuries
Yard work may not seem like a workout, but it can put significant strain on your muscles and joints—especially when done for long stretches without breaks or proper technique. Here are some of the most common injuries we see related to gardening and landscaping:
- Low back strain – Often caused by prolonged bending, lifting heavy bags of soil, or twisting while carrying tools or materials.
- Shoulder tendonitis – Repetitive overhead movements like trimming hedges or reaching into garden beds can irritate the rotator cuff.
- Elbow pain (a.k.a. “gardener’s elbow”) – Similar to tennis elbow, this pain stems from gripping tools or pulling weeds for extended periods.
- Knee pain – Frequent kneeling or squatting can irritate the knees, especially without cushioning or when form breaks down.
- Wrist and hand strain – Digging, pruning, and raking require fine motor control and grip strength, often leading to overuse in the hands and wrists.
Smart Body Mechanics: How to Protect Your Back, Knees, and Shoulders
Yard work often involves repetitive and awkward movements that can strain your joints and muscles if you’re not careful. Practicing proper body mechanics can make a big difference in preventing injury and reducing fatigue.
Here’s how to move smarter while tackling common yard tasks:
Lifting and Carrying
- Bend at the hips and knees—not the back – Squat down with a straight spine instead of bending forward from your waist.
- Hold loads close to your body – This reduces the strain on your back and shoulders.
- Pivot with your feet instead of twisting your spine – Step to turn instead of rotating your upper body while carrying something heavy.
Weeding and Planting
- Use a kneeling pad or low stool – This reduces pressure on your knees and promotes better posture.
- Avoid bending at the waist for prolonged periods – Try to keep your spine in a neutral position and bring work closer to you when possible.
- Switch positions frequently – Change tasks or positions every 10–15 minutes to avoid repetitive strain on the same muscles and joints.
Pushing and Pulling (e.g., wheelbarrows, hoses, or rakes)
- Engage your core – A strong core supports your spine during heavy or awkward tasks.
- Avoid overextending your arms – Stay close to your work to reduce shoulder and upper back fatigue.
- Push instead of pull when possible – Pushing uses stronger muscle groups and reduces strain on your lower back and shoulders.
By paying attention to your form and posture, you can significantly reduce your risk of aches, pains, and injuries!!
Pace Yourself: Yard Work is a Marathon, Not a Sprint
It’s easy to get caught up in the momentum of yard work, especially when the weather’s nice and the to-do list is long. But powering through without breaks can lead to fatigue, poor body mechanics, and increased risk of injury.
Here’s how to pace yourself for a safer and more productive day outdoors:
- Break tasks into manageable chunks – Don’t try to mow, weed, mulch, and plant all at once. Tackle one area at a time.
- Alternate between heavy and light activities – Give your muscles a chance to recover by switching between demanding tasks (like lifting) and gentler ones (like watering or pruning).
- Take regular hydration and movement breaks – Every 20–30 minutes, pause for a drink and some light stretching.
- Know your limits—and don’t push through fatigue – Pain and exhaustion are signs to stop. It’s better to finish over a few days than to end up with an injury that sidelines you all summer.
Stretch It Out: Post-Yard Work Stretches to Relieve Tightness
After a day of gardening or landscaping, stretching helps relax tight muscles, improve flexibility, and speed up recovery. Here are some effective stretches targeting the areas that typically feel the most strain after yard work:
1. Cat-Cow
Loosens the low back and reduces back stiffness
Start on all fours with your hands under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone toward the ceiling (Cow Pose). Exhale as you round your back, tucking your chin and tailbone (Cat Pose). Repeat slowly for 8–10 rounds.
2. Childs Pose
Gently stretches the lower back and hips
From all fours, sit your hips back toward your heels, reaching your arms forward and lowering your forehead to the ground. Hold for 30 seconds to 1 minute, breathing deeply.
3. Hamstring Stretch
Relieves tightness in the back of the legs
Lie on your back with one leg extended on the floor. Loop a strap, belt, or towel around the arch of your other foot and gently lift that leg toward the ceiling, keeping the knee straight but not locked. Hold for 20–30 seconds, then switch legs.
5. Wrist and Forearm Stretch
Soothes hands and wrists after gripping tools
Extend one arm in front, palm facing down, and gently pull back on the fingers with your opposite hand. Hold for 15–30 seconds and repeat with palm facing up.
7. Chest Opener Stretch
Counteracts the forward hunch from reaching and digging
Stand in a doorway and place your forearm on the side of the doorframe, with your elbow at about shoulder height. Step one foot forward gently, feeling a stretch across your chest and the front of your shoulder. Hold for 20–30 seconds, keeping your shoulder relaxed and chest open.
8. Open Book
Relieves tightness in the back and hips
Lie on your side with your knees bent at 90 degrees and arms extended in front of you on the floor, palms together. Slowly open your top arm and rotate it across your body, like opening a book. Hold for 20–30 seconds, then return to start and repeat on the other side.
Conclusion: Care for Your Yard—And Your Body
Yard work can be a great way to stay active and enjoy the outdoors, but it’s important to treat it like the physical activity it is. By using proper movement techniques, and pacing yourself throughout the day, you can reduce your risk of injury and get more done with less pain.
If you’re feeling stiff, sore, or limited by a nagging pain after yard work, the team at Sheddon Physiotherapy and Sports Clinic is here to help. Our physiotherapists can assess your movement, treat injuries, and give you the tools to stay strong and injury-free all summer long.
Need support? Book an appointment today and keep your summer on track.
