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Garden Without Pain: Ergonomic Tips for Spring Planting

  • Writer: Team Ben Bowen
    Team Ben Bowen
  • 2 minutes ago
  • 2 min read



May is here, and so is National Physiotherapy Month! A perfect time to focus on keeping your body healthy as you head back into the garden. At K-TOWN Physiotherapy, we’re celebrating “Canadian-made care” by sharing expert tips to help you enjoy the season without straining your back, knees, or hands.

Gardening can be a wonderful way to stay active, connect with nature, and enjoy some fresh air. But without proper techniques, it can also lead to discomfort or injury. Whether you’re planting new flowers, weeding your vegetable patch, or hauling soil, here’s how to garden with care and keep your body moving pain-free this spring.


1. Warm Up Before You Dig In


Just like any other physical activity, gardening requires a proper warm-up. Take 5–10 minutes to stretch and loosen up your muscles before you start. Focus on your lower back, shoulders, and wrists to prevent strain. Try these simple movements:


  • Cat-Cow Stretch: Loosen up your spine to prevent back stiffness.



  • Arm Circles: Warm up your shoulders and arms.



  • Wrist Circles: Reduce the risk of wrist strain when gripping tools.



2. Lift With Your Legs, Not Your Back


Lifting heavy bags of soil or large pots can be risky for your back. Protect yourself by following these steps:



  • Keep Feet Shoulder-Width Apart: Stand close to the object with feet grounded.

  • Bend Your Knees: Lower yourself by bending at the hips and knees, keeping your back straight.

  • Lift Slowly: Engage your core and lift using your legs, not your back.

  • Avoid Twisting: Pivot with your feet instead of twisting your back to turn.


3. Kneel Smart to Protect Your Knees


Hours spent kneeling in the garden can be hard on your knees. Try these tips to minimize pressure:


  • Use a Padded Kneeling Mat: Extra cushioning can reduce strain on your knees.

  • Switch Positions Frequently: Stand, kneel, and squat to avoid stiffness.

  • Take Breaks: Stand up and stretch every 15-20 minutes to keep circulation flowing.


4. Optimize Your Tools


Ergonomic gardening tools are designed to reduce strain on your wrists, hands, and shoulders. Look for:


  • Long-Handled Tools: Reduce bending and reaching.

  • Soft, Gripped Handles: Prevent hand fatigue and improve comfort.

  • Lightweight Equipment: Easier to handle, especially for those with arthritis.


5. Listen to Your Body


If you start to feel discomfort while gardening, stop and stretch. If pain persists, it may be time to consult a physiotherapist. As a locally owned clinic, K-TOWN Physiotherapy is here to provide personalized assessments and tailored treatment plans to help you stay active and pain-free.


Celebrate National Physiotherapy Month


May is National Physiotherapy Month, a time to recognize the value of physiotherapy in keeping Canadians moving. At K-TOWN Physiotherapy, we’re proud to provide “Canadian-made care” that supports local families, athletes, and weekend gardeners just like you. This month, take a moment to prioritize your health—and remember, we’re here to help you stay active and pain-free.


Ready to move pain-free this gardening season?


Book an appointment at one of our four Kingston locations and let’s get you back to what you love most.

K-TOWN Physiotherapy – Canadian Made Care for Every Season.


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