Gardening is a relaxing and rewarding activity, but it can also lead to unexpected aches, pains, and injuries—especially during the spring and summer months when activity levels spike. If you’re spending more time in the yard, it’s important to be aware of common gardening injuries and how to prevent pain while gardening.
🌿 Top 6 Common Gardening Injuries
1. Lower Back Pain from Gardening
Bending over garden beds or lifting heavy bags of soil can lead to lower back strain. This is one of the most frequently reported issues among home gardeners.
Prevention Tips:
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Use proper lifting techniques (bend your knees, not your back).
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Raise garden beds to reduce the need to bend deeply.
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Alternate tasks every 20-30 minutes.
2. Knee Pain While Gardening
Spending long periods kneeling can irritate the knees and lead to joint pain or inflammation.
Prevention Tips:
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Use cushioned kneeling pads or a small garden bench.
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Wear supportive knee braces if you have a history of knee problems.
3. Wrist and Hand Strain
Activities like digging, weeding, and pruning can cause repetitive strain injuries like tendonitis or carpal tunnel syndrome.
Prevention Tips:
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Use ergonomic garden tools with soft grips.
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Stretch your wrists before and after gardening.
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Wear supportive gloves to reduce joint stress.
4. Shoulder and Neck Strain
Reaching, lifting overhead, or prolonged use of heavy tools can lead to shoulder tension and neck pain.
Prevention Tips:
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Keep tasks at waist height when possible.
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Avoid overreaching or lifting above shoulder level.
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Stretch the neck and shoulders regularly.
5. Sunburn and Heat Exhaustion
Spending hours outside without proper sun protection can lead to sunburn, dehydration, and even heat stroke.
Prevention Tips:
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Garden early in the morning or late in the evening.
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Wear a wide-brimmed hat, sunscreen, and lightweight clothing.
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Stay hydrated with water breaks every 20-30 minutes.
6. Trips, Slips, and Falls in the Garden
Uneven ground, garden hoses, or slippery paths can easily cause falls.
Prevention Tips:
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Keep walkways and work areas clear of tools and debris.
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Wear sturdy, non-slip footwear.
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Watch for roots, stones, or changes in elevation.
🌸 How to Prevent Gardening Injuries: Expert Tips
To stay injury-free this gardening season, follow these garden safety tips:
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Warm up before gardening with a short walk or light stretching.
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Use proper body mechanics when lifting or bending.
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Switch tasks often to avoid overuse injuries.
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Take breaks regularly to hydrate and rest your muscles.
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Listen to your body—if something hurts, stop and adjust.
🌿 When to Seek Help for Gardening Injuries
If you experience persistent pain after gardening, such as ongoing backaches, joint stiffness, or muscle soreness that doesn’t resolve with rest, it’s a good idea to consult a chiropractor, physiotherapist, or massage therapist.
At our clinic, we can help you recover from gardening injuries and show you how to stay active without pain.
✅ Book a Visit Today
If you’re dealing with pain after gardening or want a posture and movement assessment to help prevent injuries, book an appointment with us today. Contact Laurelwood Chiropractic Wellness Centre | (519) 883-4188