Last of two parts.
Father’s Day is over, but it’s not too late to buy dad a new cart or kneeling pads for the yard.
Last week, I presented tips for gardeners for preventing hand and arm injuries such as carpal tunnel syndrome. This week’s column is dedicated to prevention of lower back and lower body injuries when working in the yard and for gardeners with disabilities.
A relaxing and enjoyable activity for many, gardening can turn dangerous without proper precaution as repetitive stress injuries, back pain and muscle pulls — from raking, weeding, digging and pruning — can turn into serious problems if not treated appropriately. Since prevention is the best approach, the U.S. Department of Agriculture promotes warmup exercises and injury prevention tips to help all levels of gardeners avoid serious and long-term injuries while enjoying this popular outdoor diversion.
People with various disabilities enjoy gardening at different levels. For example, those suffering from neurological diseases with muscle weakness, paralysis and poor balance, as well as those with musculoskeletal problems such as neck and lower back pain, or hip and knee arthritis, can safely enjoy gardening at some level. This outdoor labor of love is very therapeutic.
Warmup and stretching is important. Don’t garden first thing in the morning before you have a chance to warm up. Get up, go for a short walk, have breakfast and maybe warm up with a hot shower before working in the garden. Some stretches include:
• Corner stretch: Stand facing a corner wall with arms and shoulders at 90 degrees. Lean into corner and stretch shoulders and back.
• Knees-to-chest back stretch: While lying on your back, bring both knees up toward your chest.
These exercises should never be painful. You should feel only a gentle stretch. Hold the stretch for 10 seconds and repeat five times before you garden, and every two to three hours while working. Should you experience pain, consult your family physician or physical therapist.
Tips for healthy gardening
The following guidelines to prevent injury and foster healthy gardening are for those with and without disability:
Listen to your body: Aches and pains are signals from your body that you may be doing something wrong or overdoing it. Just like a baseball player in spring training, you must ease into a new activity slowly and stop before you feel pain. Do not try to do it all in one day.
Take frequent breaks: Perform work in short sessions, with a rest and stretch break between gardening sessions to reduce muscle fatigue and pain.
Change positions often: Alternate positions from standing, sitting, bending and kneeling every 15 to 20 minutes.
Use large muscles: When possible, use the large muscles of the body to do the work. For example, use your legs to push a shovel blade into the ground instead of your arms. Also, lift with your legs and not your back.
Avoid awkward motions: Do not squat, twist or bend at the waist for prolonged periods or with repetition.
Use supportive devices and braces: Remember to wear wrist and knee supports if you have a problem. A lower back brace or corset is also advisable when working in the garden to protect the spine and add support.
Use well-designed tools: Use the right tools for the job. Padded, ergonomic handles with extensions to add reach are helpful.
Use sunblock, sunglasses and bug spray: It’s important to protect your skin and eyes from the sun and ward off ticks and other pests.
Plan ahead: Use a container with wheels to carry supplies to the garden. When necessary it should be carried/pulled with the hands, distributing the workload equally and decreasing stress in the joints of your body.
Eat well, stay hydrated: When working outdoors, eat and drink properly for the climate and temperature.
Use adaptive devices: Special gardening carts, wheelbarrows, motorized carts and a garden tractor with a cart can make a job easier, especially for those with disabilities.
• Easy-grip tools are available for those unable to grip strongly. For example, you can buy hand shovels and weed cultivators that attach to the wrist/forearm with Velcro straps, and tools with telescoping extensions. Try thewrightstuff.com.
• Mobile adjustable stools with armrests and two or three steps allow you to go from sitting upright to a position closer to the ground.
• Elevated and raised beds allow gardening from a standing, sitting or wheelchair height for improved safety and enjoyment.
• A PVC pipe 5-6 feet long allows planting and seeding without bending or kneeling. For example, a 6- or 8-inch-diameter pipe allows plants to slide down and be tamped into a hole, and a 1- or 2-inch-diameter pipe allows seeds to slide down to the ground for cover or planting.
• Kneeling pads, mats and carts can be a big help for your knees and back.
Nancy Naughton, O.T.D., C.H.T., contributed to this column. She is an occupational therapist and certified hand therapist practicing in Northeast Pennsylvania.
Paul J. Mackarey, P.T., D.H.Sc., is a doctor in health sciences specializing in orthopedic and sports physical therapy. He is in private practice in Scranton and Clarks Summit and is an associate professor of clinical medicine at Geisinger Commonwealth School of Medicine. Email: mackareypt@gmail.com.
Originally Published: June 15, 2025 at 12:00 AM EDT