Avoid Pain During Gardening & Yardwork

Gardening season is here, and while planting flowers or pulling weeds may feel relaxing, yardwork is no easy task. Digging, lifting, and crouching for long periods of time can take a serious toll on your body, especially if you jump in without preparation.

Without a proper warm-up or attention to form, outdoor chores can quickly lead to soreness in your back, knees, shoulders, or hands.

Before you get started, try these stretches and movement tips to loosen up, protect your joints, and make gardening feel more enjoyable.

4 Stretches to Prep Your Body for Yardwork

If you’re heading out into the yard, these exercises can help loosen tight areas, warm up your core and hips, and reduce your risk of soreness and injury.

1. Hip Circles – For the Low Back and Pelvis

• • Place your hands on your hips.
  • Push your hips forward, circle to the side, shift back, then rotate to the opposite side.
  • Move in a smooth circular motion for 10 reps in each direction.

This loosens up the low back, hips, and pelvic area to prepare your body for bending and lifting.

2. Seated Good Morning – For Core Activation

• • Sit tall at the edge of a chair with your feet hip-width apart.
  • Place your hands behind your head and engage your core.
  • Hinge forward at the hips (without rounding your back), then return upright.
  • Repeat for 10 reps.

This activates your glutes, core, and back muscles, key for stabilizing your spine during yardwork.

3. Single-Knee to Chest – For Hip Flexibility and Balance

Option A (standing):

• • Stand tall and pull one knee gently toward your chest, holding for 5 seconds.
  • Lower and switch legs.
  • Complete 10 reps per side.

Option B (if balance is tough):

• • Place one foot on a low step.
  • Lean your chest gently into your thigh, reaching your opposite hand toward your foot.
  • Hold for 5 seconds, then switch.
  • Repeat 10 reps per side.

This stretch targets your hips and glutes and helps your body stabilize during squatting or kneeling.

4. Wrist and Forearm Stretches – For Hand and Grip Relief

Your hands will be working all day so give them a break:

• • Hold one arm out with your palm down and fingers pointed toward the floor.
  • Use your other hand to gently press your fingers back. Straighten the elbow slowly for a deeper stretch.
  • Hold for 10 seconds and repeat 5 times.

Then switch:

• • Palm up, fingers down, gently press into wrist flexion.
  • Repeat the same hold/stretch pattern to target both sides of the forearms.

Smart Gardening Tips to Prevent Pain

• • Use a kneeling pad to protect your knees during planting or weeding.
  • Switch sides regularly when raking, digging, or lifting to avoid overuse injuries.
  • Lift with your legs, not your back — especially when moving bags of soil or mulch.
  • Take breaks every 20–30 minutes to give your body time to rest and recover.

Preparing your body before you prep your garden can make a huge difference in how you feel the next day.

Don’t let aches or injuries keep you from enjoying your time outdoors. Our team of Physical and Occupational Therapists is here to help you prevent injury, stay active, and move pain-free all season long.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: