Back in the Garden This April: Protect Your Body While You Grow

As the days grow longer and the first signs of spring appear, many of us feel the pull back to
the garden. April is the perfect time to prepare flower beds, prune shrubs, and get planting,
but after a long, less active winter, your body might not be quite as ready as your enthusiasm.
Gardening is a rewarding and therapeutic activity, but it can also place unexpected strain on
your back, shoulders, and knees. Tasks like digging, lifting pots, weeding, and prolonged
bending can lead to aches, stiffness, or even injury, especially if your body hasn’t been
moving in the same way during the colder winter months or you find yourself in the garden
for 3 hours solid, without realising the time.

Why gardening can cause discomfort

During winter, it’s common for activity levels to drop. Muscles may lose some strength and
flexibility, and joints can become a little stiffer. When you suddenly return to physically
demanding tasks, your body must work harder to cope with movements it hasn’t performed
for a while.
Common gardening-related injuries may include:
 Lower back pain from bending or lifting
 Shoulder and neck tension from digging or reaching
 Knee discomfort from kneeling or squatting

Spring gardening tips to avoid injury

You don’t have to give up gardening, just take a few simple precautions to protect your body:
 Warm up first: Gentle stretching or a short walk can help prepare your muscles and
joints.
 Pace yourself: Break tasks into smaller sessions and take regular breaks.
 Use the right tools: Long-handled tools and kneeling pads can reduce strain.
 Lift carefully: Bend your knees and keep objects close to your body when lifting.
 Switch positions often: Avoid staying in one position for too long.

How Osteopathy can help

Come spring, we see a surge in gardening-related injuries in the clinic, but gardening should
be something you enjoy, not endure. Prevention is always better than cure, so following a few
simple tips can help you stay pain-free, avoid a visit to the clinic, and make the most of the
season ahead.