There’s nothing like spending a sunny morning in the garden, whether it’s tending to roses, planting veggies, or keeping the lawn neat. In Kew, with its leafy streets and love for gardens, it’s a pastime enjoyed by many residents. But while gardening is rewarding, it’s also one of the most common sources of back, knee, and shoulder pain I see in the clinic.
The good news? With a few simple adjustments, you can enjoy your garden without the aches and pains.
Why Gardening Can Be Tough on the Body
Gardening often involves repetitive movements like bending, lifting, digging, or kneeling. Over time, these can place strain on the lower back, shoulders, and knees. For older residents in particular, muscles and joints may not recover as quickly, making injuries more likely.
Tips for Protecting Your Back in the Garden
1. Lift Smart
When lifting bags of soil, pots, or tools:
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Bend at the knees, not the waist.
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Keep the load close to your body.
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Avoid twisting while carrying—pivot with your feet instead.
2. Switch Your Posture Often
Spending too long hunched over weeding or pruning is a recipe for stiffness. Change position every 10–15 minutes, and alternate between kneeling, squatting, and standing.
3. Use the Right Tools
Long-handled tools can save you from unnecessary bending. A lightweight stool or kneeling pad can also make long tasks more comfortable.
4. Stretch Before and After
Treat gardening like a workout. Warming up with gentle stretches can prepare your muscles, while a few minutes of stretching afterwards can ease tension. Try:
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Gentle trunk twists to loosen the spine.
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Hamstring stretches to ease tight legs.
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Shoulder rolls to release upper body tension.
