Gardening: Staying injury-free

By Physiofusion Ltd

02 May 2018

gardening.jpg
by Physiofusion therapist, Caroline.

If you’re anything like myself, you will be looking out towards your unkempt garden and wanting to give it a tidy-up now the weather has improved.

Now I’m definitely no gardening expert… more like an enthusiastic novice – so don’t be taking any gardening tips off of me. I do, however, know a bit about injuries and how to prevent them.

The garden is a common place to acquire and exacerbate injuries. I’m going to be typically British and blame some of it on the weather. When it’s cold and wet, it’s enough to put most of us off going in the garden. So we pray for the sun to make an appearance, just so we can get that darn garden done – meanwhile the weeds seem to continue growing at an impossible rate! When we are blessed with some good weather, the gardening gloves come out and we spring into action – often doing too much, too soon.

Here are my 6 top tips in helping to avoid exacerbating or causing a gardening-related injury:

Tip 1: Don’t overdo it!

If you are already suffering from pain (most commonly lower back pain); instead of doing the garden all in one go, try to break the time up into smaller and more manageable chunks. For example, try spending 30 minutes 5 times a week in the garden instead of spending a whole morning or afternoon in the garden.

Tip 2: Don’t forget to warm-up!

The weather’s starting to get colder now, before pruning back your plants, try going for a 10-15 minute walk to increase your heart rate, warming up those muscles and loosening your joints.

Tip 3: Lift with your knees

If you are lifting a heavy object in the garden (such as a large bag of compost) protect your spine by moving close to the object that you are attempting to lift, bend down to the floor with your knees, bring the object towards yourself and lift using the power of your knees whilst keeping your back straight. This will place less strain on your lower back.

Tip 4: Use protective equipment

Ensure you’re looking after your knees with the use of kneeling pads when you are planting, weeding or tending to low-growing plants. Also, don’t forget to give your hands some TLC by wearing a good pair of gardening gloves. This will help to prevent the development of blisters, provide a protective barrier when handling pesticides as well as allowing you to keep your hands clean when working with soil.

Tip 5: Switch tasks regularly

Try not to spend too long on one gardening-related activity to avoid the chance of acquiring an overuse injury.

Tip 6: Listen to your body

If working out in the garden after a length of time starts to give you pain, alter your posture and take a break for a few minutes before continuing with the task at hand.

If you are currently suffering with any problems or have any queries, please use our FREE ‘Ask-A-Physio’ service online at  www.physiofusion.co.uk and speak to one of our professionally trained Physiotherapists directly.

Latest news

1

Meet the influencers who have generated £2m sales for one company Helen and Richard Chalu new

Meet the influencers who have generated £2m sales for one company

16 Oct 2025

2

WHN strengthens position in prestigious legal guide Daniel Long

WHN strengthens position in prestigious legal guide

16 Oct 2025

3

Warden appoints new commercial manager to strengthen project delivery and growth Peter Heskine

Warden appoints new commercial manager to strengthen project delivery and growth

16 Oct 2025

4

Stockley's finds its sweet spot Stockley's front view

Stockley's finds its sweet spot

15 Oct 2025

5

Breck to start £15m Blackpool affordable homes and retail development Cropper Road, Blackpool

Breck to start £15m Blackpool affordable homes and retail development

14 Oct 2025

Background image for hub sign up block

LBV Hub

Leverage Lancashire Business View platforms

Post your news
Post your events
Post your offers
Build your network
Improve your SEO
Gain coverage in the magazine
Sign-up
Events
CMI Level 5 Management and Leadership Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Management and Leadership Course

Preston Campus, Preston , PR1 2HE

09:00 - 17:00

CMI Level 5 Project Management Course
UCLanAerialCampus.jpg.jpg
LBV Hub Seminars
21 Feb 2025 - 21 Feb 2026

CMI Level 5 Project Management Course

Preston Campus, Preston, PR1 2HE

08:00 - 17:00

Help to grow management course
Help to grow - barriers to growth.png.png
LBV Hub Seminars
26 Sep 2025 - 16 Dec 2025

Help to grow management course

Preston Campus , Preston , PR1 2HE

09:00 - 15:00

October Freelancer Meet-Up
LBV Hub Networking
16 Oct 2025 - 16 Oct 2025

October Freelancer Meet-Up

Society1, Coworking Space, Preston, PR1 3LT

10:00 - 11:30

The Autumn Re set - pour me a wine
LBV Advert_Autumn Reset 1200 x 630px.png.png
LBV Hub Networking
16 Oct 2025 - 16 Oct 2025

The Autumn Re set - pour me a wine

The Artistry House , Preston , PR1 3JJ

17:30 - 19:30

The Business Network Central & East Lancashire
LBV Header (26).png.png
LBV Hub Networking
16 Oct 2025 - 16 Oct 2025

The Business Network Central & East Lancashire

Stanley House, Blackburn, BB2 7NP

11:30 - 14:15

Women scaling up Blackpool Fylde and Wyre
LBV Hub Seminars
22 Oct 2025 - 09 Jan 2026

Women scaling up Blackpool Fylde and Wyre

The Small Business Academy, Blackpool, FY4 5JX

09:30 - 15:30

HR Essentials for pubs, bars and licensed venues
EventBrite NORi - 22nd Oct Webinar.png.png
LBV Hub Webinar
22 Oct 2025 - 22 Oct 2025

HR Essentials for pubs, bars and licensed venues

Online - Teams, Leyland, PR253XH

13:30 - 15:00

RISE - Lancashire's unique leadership programme for women
thumbnail_Emma Weston Illustration WENDY BOWERS RISE Illustrstion.jpg.jpg
LBV Hub Seminars
22 Oct 2025 - 18 Mar 2026

RISE - Lancashire's unique leadership programme for women

East Lancashire Chamber of Commerce, Clayton le Moors, BB5 5JR

09:30 - 15:30

North West Business Expo 2025
https---cdn.evbuc.com-images-880456273-4862066883-1-original.20241022-105445.jpeg.jpg
LBV Hub Exhibitions
24 Oct 2025 - 24 Oct 2025

North West Business Expo 2025

Bolton Stadium Hotel, Bolton, BL6 6SF

09:00 - 15:00

Chamber Business Lunch – October
LBV Hub Networking
24 Oct 2025 - 24 Sep 2025

Chamber Business Lunch – October

Lancaster Golf Club, Lancaster, LA2 0AJ

11:00 - 13:30

Lancaster District Business Support Expo
Lancs-cham-logo.jpg.jpg
LBV Hub Networking
29 Oct 2025 - 29 Oct 2025

Lancaster District Business Support Expo

The Platform, Morecambe, LA4 4DB

10:00 - 15:00

Advertise with us

Reaching 50,000 members, our print, digital and event platforms offer a fantastic way to raise your business profile and help you grow.

Find out more LBV124 Online Graphic
Subscribe now

Weekly news bulletin