Arthritis doesn’t have to be a barrier to gardening anymore
The garden can be bright and enjoyed for many more years to come(Image: Getty Images/Collection Mix: Sub)
Over 10 million people in the UK, both young and old, suffer from some form of arthritis, which can impact our daily lives and gardening activities. However, there are ways to alleviate pain and discomfort during gardening tasks, as well as to reduce the risk of aching joints while tending to our outdoor spaces.
“Pacing, posture and positioning are key,” says Damien Newman, training, education and consultancy manager at Thrive, a gardening for health charity which helps improve people’s health through gardening and horticulture.
What you can do in the garden depends on the type and severity of arthritis. However, it is essential to keep exercising, says Dr. Wendy Holden, a medical advisor and honorary consultant rheumatologist at Arthritis Action. It comes as gardeners are being urged to skip one job in the summer months to help birds.
“Exercise is not going to cause any harm and that’s an important thing to know. Even if things hurt, it’s not causing damage. You can’t damage your joints by using them.”
“If you’ve got stiffness and pain in your hands, things like gripping secateurs are going to be difficult. Potentially, hedge trimming would be difficult and other physical manual dexterity tasks,” Holden explains.
If you experience pain in your knees and hips, kneeling down for weeding can be challenging, and you should be cautious when lifting anything. Experts provide the following gardening tips effectively if you have arthritis.
Position yourself comfortably
“Obviously, if you have arthritis affecting your lower limbs, gardening in a seated or stood position is going to be a lot easier on the joints that are being affected,” says Newman.
“Try to keep your back neutral and work with your limbs at 90-degree angles.”
Avoid overstretching by using long-handled tools that are appropriate for your height. Overstretching can restrict blood flow and worsen symptoms.
On the other hand, taller individuals often bend over when using standard-sized rakes and hoes, which can lead to back pain. Therefore, it’s important to choose tools that are suited for your height, according to Holden.
Think about posture
Posture needs to be right when lifting heavy objects such as pots.
“Carry things close to your body. People with osteoporosis, in other words fragile bones, have to be really careful with bending forwards and lifting,” warns Holden.
“I’ve seen so many people who have broken a bone in their back just from lifting a heavy plant pot. You have to be extra careful and just bend from the hips and use your knees to lift and keep the object close to you.”
To achieve the ideal working posture, keep your spine straight, use appropriate tools, and bend your knees when lifting heavy objects. If picking up items with your fingers feels uncomfortable, especially when carrying lighter equipment like a seed tray or a piece of turf, try resting it on your forearms and hands. Keep your elbows tucked in to reduce strain, as recommended by Thrive.
Don’t overdo it
“It’s very easy to get caught up in the wonder of the activity and pacing yourself is really important, accepting that it’s ok to do a little bit and then a little bit another day,” says Newman.
“Mowing the lawn might be quite a strenuous activity for somebody with arthritis that’s affecting their knees, hips or ankles. If you’ve a large garden, think, ‘I’ll tackle that over a week’ rather than thinking ‘I have to mow all of the lawn in one go’. It’s about being comfortable and breaking conventions.”
“I often see people who’ve got a lot of thumb pain after they’ve been pruning at the beginning of the year. That can cause a temporary worsening of some pain. My advice is, just don’t do it for too long,” Holden adds.
She recommends that people engage in a variety of tasks throughout the day instead of doing repetitive ones, as this helps to work different joints. It’s also beneficial to change your grip on tools regularly.
Use ergonomic tools and good-quality outerwear
Consider using adaptive gardening tools, which feature special grips designed to assist people with arthritis and include handles that can be adapted to standard gardening tools.
Additionally, wearing gloves can improve your grip, and some individuals prefer compression gloves for added comfort on their joints.
Lastly, Holden advises against wearing flimsy, flat wellies for extended periods.
“Either wear flat wellies with lots of socks in them so your feet stay nice and warm, or wellies with insoles to give you lots of nice support if you’re on your feet all day.”
Stay dry
Experts recommend keeping an eye on the weather to determine the best gardening times. Cold and wet conditions can be uncomfortable for your joints, so it’s essential to stay dry and warm.
According to Holden, wearing multiple layers is advisable. Additionally, frigid temperatures can worsen joint pain, as Newman points out.
“Don’t pot-wash in January, do it in a heatwave when everyone’s happy to put their hands in the water,” he advises.
Make your garden lower-maintenance
“Fill your garden with plants that don’t need so much intensive care,” Newman suggests.
“Shrubs and herbaceous plants are much easier to maintain than perennials or vegetables, which need lots of preparation of the ground, mulching and activities which put a fair bit of pressure on our lower limbs, whether it’s pushing wheelbarrows or using long-handled tools.”
Incorporate ground-cover plants in your garden to reduce the need for weeding and mulching, making gardening easier for those with arthritis. If you have a deep border, consider creating a pathway through it for easier access to the back. Additionally, you might want to minimise the size of your lawn if you’re looking to cut down on mowing.
Raised beds can be beneficial as they help you avoid bending over or kneeling while gardening. Don’t hesitate to invest in tools and gadgets that can ease your gardening efforts and enhance your enjoyment of the space, such as robotic lawnmowers and automatic irrigation systems.
Stretch after gardening
Do some stretches after gardening to alleviate backache. “Lying on your back and pulling your knees up to your chest is good for an aching back,” says Holden. Have a bath to warm up your joints.
She adds that if you have osteoarthritis in the base of your thumb and it aches after gardening, you can buy resting thumb splints to wear in the evening for support.
Enjoy your garden
The most important tip of all, enjoy your space. You’ll have earned the break, and it has some extra benefits for your arthritis.
“Essentially, going and spending a bit of time in the garden is good because it relaxes you. That can be quite valuable for people with arthritis, because being relaxed and less stressed does have a physiological response and reduces the symptoms of pain and arthritis,” says Newman.
“It’s a space to enjoy, where you will do the bits that you want to do and find ways to not do the bits you don’t want to do any more.”
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