Kibworth Osteopaths & Pilates – March 2026

14th March 2026 | Health

Looking after your body in the garden

Gardening is a fantastic way to stay active, boost your mood, and enjoy nature. However, it can also lead to common injuries if you don’t take care of your body. From lower back pain to sore knees and inflamed elbows, the repetitive and physical nature of gardening can take its toll.

As an Osteopath, I often see an increase in gardening-related injuries in Spring. Many people dive into tasks without preparing their bodies, leading to strains and discomfort. While I can’t offer a single solution to prevent all injuries, I can share key tips to help protect your body.

Top tips for injury prevention

  1. Warm Up First – Before you start gardening, take five minutes to warm up your body. A simple routine can prepare your muscles and joints for movement, reducing the risk of strains.
  2. Lift Safely – If something looks too heavy, it probably is. Always lift with your legs, not your back, and ask for help when needed. It’s better to wait for assistance than to risk an injury that could keep you out of the garden for weeks.
  3. Take Regular Breaks – Gardening can be physically demanding, mainly digging, mowing, and raking. I recommend taking a 10-minute break every 20–30 minutes. Set a timer on your phone and use breaks to hydrate and stretch.
  4. Vary Your Tasks – Mix up your activities to avoid overloading one part of your body. Instead of spending hours on one task, alternate between weeding, pruning, and potting to give different muscle groups a chance to rest.
  5. Protect Your Knees – Kneeling on hard ground can lead to painful conditions like housemaid’s knee. If kneeling is uncomfortable, use a cushioned kneeling pad or work from a low stool to maintain a better posture
  6. Be Cautious with Overhead Work – Pruning high branches or using ladders can be risky. Ensure your ladder is stable and have someone with you for safety. Avoid overreaching—move the ladder instead to prevent falls and shoulder strain.
  7. Use the Right Equipment – Stiff or rusty secateurs can strain your elbow muscles, leading to conditions like tennis elbow. Keep your tools in good condition and take breaks to avoid overuse injuries.
  8. Listen to Your Body – Don’t push through the pain if your back, knees, or shoulders are sore. Consider seeing a healthcare professional for advice on strengthening exercises, stretching routines, and the best ways to support your body during gardening.

Happy gardening!  – For more on how osteopathy can help, visit www.kibworthosteopaths.co.uk or call 07761 664 325.

Emily Coombes Registered Osteopath (7416)