Gardening might be the most underestimated physical activity going. Digging, kneeling, bending, lifting bags of compost, and reaching overhead to prune. Done for hours at a stretch after months off, it puts significant demand on your back, hips, knees, and shoulders.
A most common complaint we see after the first big weekend in the garden are lower back pain from prolonged bending and lifting, knee pain from kneeling on hard ground, and shoulder or wrist strain from repetitive digging and raking. None of these are dramatic injuries; they’re cumulative load injuries, and they tend to sneak up on you.
A few things that genuinely help: keep your back relatively straight when lifting by hinging at your hips and bending your knees, swap sides regularly when raking or digging, use a kneeling pad, and take a five-minute break every 30 to 45 minutes or so to stand up, move around, and reset your posture. It sounds simple, but most people don’t do it.
QUICK TIP Set a timer on your phone for 40 minutes. When it goes off, stand up and have a stretch. Your back will thank you by Monday.
If something starts to ache during or after gardening, don’t push through it hoping it’ll sort itself out. Early treatment is always faster and less involved than late treatment.