What Are the Biggest Gardening Injury Mistakes?

Why does gardening cause back pain and other injuries?

Gardening might not feel like exercise, but physically it can be surprisingly demanding.

Digging, lifting, carrying, pushing a wheelbarrow, weeding, planting and pruning can all place considerable demands on your muscles and joints.

The biggest problem often isn’t gardening itself. It’s doing far more than your body is currently accustomed to.

After a quieter winter, suddenly spending five hours digging, lifting, weeding and crouching can be a bit like deciding your first run of the year should be a marathon.

Your enthusiasm says:

“Just one more flower bed.”

Your lower back says:

“Absolutely not.”

So what are the biggest gardening mistakes, and how can you avoid them?

What is the biggest gardening injury mistake?

Doing too much, too soon

This is probably the most common mistake.

Your body may remember gardening, but your muscles and joints might not be quite as prepared as you remember them being.

A long winter followed by a full day of digging can place a sudden workload on tissues that haven’t experienced that level of activity for months.

Instead, build up gradually.

Try to:

• 🌱 Break larger jobs into smaller sessions
• ⏱️ Take regular breaks
• 🔄 Alternate between different gardening tasks
• 🚶 Change position regularly
• 🧤 Stop before you’re completely exhausted

You don’t need to finish the entire garden in one weekend.

The weeds aren’t going anywhere.

Unfortunately.

How should I lift heavy objects when gardening?

Gardens are essentially outdoor gyms disguised as relaxing hobbies.

Compost bags, plant pots, paving slabs, bags of gravel and wheelbarrows can all involve surprisingly heavy lifting.

One common mistake is bending and twisting at the same time while lifting.

Instead:

1. Get as close to the load as practical.
2. Bend through your hips and knees.
3. Keep the object close to your body.
4. Lift using your legs and hips.
5. Pivot your feet rather than twisting through your spine.

Your back generally appreciates a little teamwork from the legs.

And if something is particularly heavy or awkward, don’t be afraid to ask for help.

Can kneeling and crouching cause knee and back pain?

Yes.

Gardening often involves spending prolonged periods kneeling, crouching or squatting.

Holding one position for a long time can place additional stress on the knees, hips and lower back, particularly if you’re not accustomed to it.

A few simple changes can help.

Use a kneeling pad

A good gardening kneeling pad can make prolonged kneeling more comfortable.

Change position regularly

Don’t stay kneeling for an hour simply because you’re determined to finish that particular flower bed.

Stand up and move

Even a short movement break gives your body a chance to change position and use different muscles.

Don’t ignore unusual symptoms

Pins and needles, numbness or significant pain aren’t something you should simply work through.

Your joints generally prefer movement rather than being folded like garden furniture for an hour.

Should I warm up before gardening?

Yes.

Most people understand the importance of warming up before running, tennis or football.

But somehow, when it comes to gardening, we seem to think we’re exempt.

There’s no special exemption for people holding a trowel.

Gardening can involve sudden bending, lifting, digging and twisting, particularly if you’re tackling a physically demanding job.

You don’t need a 30-minute warm-up routine.

Even two or three minutes of gentle movement can help prepare you:

• 🚶 March on the spot
• 🔄 Roll your shoulders
• 🦵 Perform a few gentle squats
• ↔️ Loosen your hips
• 🔄 Gently move your back through its comfortable range

Think of it as preparing your body before you start preparing the flower beds.

Should I keep gardening if it hurts?

This is where a little common sense goes a long way.

A mild ache after doing something your body isn’t used to isn’t necessarily a cause for concern.

But sharp, persistent or worsening pain shouldn’t simply be ignored.

In particular, seek appropriate professional advice if symptoms include:

• Pain shooting down a leg
• Numbness or tingling
• Significant weakness
• Reduced grip strength
• Difficulty walking
• Severe or worsening pain
• Symptoms that aren’t settling

There’s a very British tendency to treat gardening injuries as a badge of honour.

“I can barely straighten up, but the begonias look fantastic.”

Unfortunately, a beautifully planted garden isn’t necessarily worth sacrificing your ability to walk around it.

How can I prevent gardening injuries?

The good news is that many gardening aches and pains can be reduced by making a few simple changes.

Build up gradually

If you haven’t done much gardening recently, don’t attempt everything on day one.

Change tasks

Alternate digging with lighter activities such as planting or pruning.

Take regular breaks

Short, frequent breaks can be more useful than waiting until you’re completely exhausted.

Vary your position

Avoid spending prolonged periods kneeling, crouching or bending.

Lift sensibly

Use your legs and hips and avoid twisting while carrying heavy objects.

Warm up

Spend a couple of minutes getting your body moving before starting.

Listen to your body

Don’t wait until a small niggle becomes a significant problem before doing something about it.

How can osteopathy help with gardening injuries?

Gardening-related aches and pains can involve muscles, joints and movement patterns throughout the body.

Depending on the individual problem, osteopathy may help with:

• Improving joint mobility
• Reducing muscle tension
• Easing stiffness
• Improving movement
• Addressing contributing postural or movement factors
• Supporting a return to normal activities

But hands-on treatment is only part of the picture.

Your recovery may also benefit from strength exercises, mobility work, Pilates, physiotherapy, massage, rehabilitation and sensible pacing of activity.

The most appropriate approach will depend on what’s causing the symptoms.

If a gardening injury isn’t settling, an assessment can help establish what’s going on and whether osteopathy is appropriate.

Can gardening actually be good for your health?

Absolutely.

The answer isn’t to stop gardening because you’re worried about getting injured.

Gardening can be an enjoyable way to stay physically active, spend time outdoors and support general wellbeing.

The important thing is to garden smarter rather than simply gardening harder.

Think of gardening as physical activity. If you’re asking your body to dig, lift, carry, bend and squat for several hours, it deserves the same preparation and sensible progression you’d give any other form of exercise.

And there is one particularly important point:

You don’t need to complete the entire garden in one weekend.

Your garden may disagree, but your body will probably thank you.

How common are gardening injuries?

Gardening is generally a safe and enjoyable activity, but injuries do happen.

Estimates have suggested that around 300,000 gardening-related injuries occur in the UK each year.

That includes everything from relatively minor strains and sprains to more significant injuries.

And, of course, that’s before we factor in the emotional trauma caused by discovering that the slugs have eaten the plants you spent all afternoon putting in.

Common questions about gardening injuries

Why does my back hurt after gardening?

Gardening can involve prolonged bending, digging, lifting and twisting. Doing more physical activity than your body is accustomed to can also contribute to muscle soreness and back pain.

How can I avoid back pain when gardening?

Build up gradually, change positions regularly, take breaks and use good lifting technique. Avoid repeatedly bending and twisting while lifting.

Is kneeling bad for your knees?

Kneeling isn’t necessarily harmful, but spending a long time in one position can cause discomfort or aggravate existing problems. Use a kneeling pad and change position regularly.

Do I need to warm up before gardening?

A short period of gentle movement can help prepare your body for the bending, lifting and digging involved in gardening.

What should I do if gardening causes pain?

Reduce or modify the activity that’s aggravating the symptoms and allow your body time to recover. If pain is severe, persistent, worsening or associated with symptoms such as numbness or weakness, seek appropriate professional advice.

Can osteopathy help with gardening-related pain?

Depending on the cause of your symptoms, osteopathy may help with muscle tension, joint stiffness and movement problems. Treatment can also be combined with exercise, rehabilitation and practical advice.

Can gardening be good for your health?

Yes. Gardening can provide physical activity and has also been associated with benefits to general physical and mental wellbeing. The key is to approach it sensibly and avoid doing more than your body is prepared for.

Related NCTV Episodes

If you’ve enjoyed this episode, you may also find these NCTV videos useful:

• NCTV Episode 14 – How To Avoid Injury When Gardening
• NCTV Episode 28 – Warming Up & Cooling Down
• NCTV Episode 53 – Manual Handling Advice
• NCTV Episode 57 – Back Pain Help
• NCTV Episode 75 – Managing Fatigue

About NCTV

NCTV – Nicholas Coysh TV is Nick Coysh’s regular series of bitesize health and wellbeing videos covering common aches, pains, injuries, exercise, posture, mobility and general wellbeing.

Nick Coysh is an osteopath based in Storrington, West Sussex, helping people manage pain, improve mobility and understand how to look after their bodies through hands-on treatment and practical aftercare advice.

If gardening has left you with an ache or niggle that isn’t settling, speak to Nick to discuss whether osteopathy may be appropriate for you.

This article is for general information and education and is not intended to replace individual medical advice, diagnosis or treatment. If you are concerned about your symptoms, please seek advice from an appropriately qualified healthcare professional.