Gardening Smarter: 5 Physical Therapy Tips for Pain-Free Summer Gardening
Gardening Smarter: 5 Physical Therapy Tips for Pain-Free Summer Gardening
June 21, 2025
At Vitality At Home, we love helping adults stay strong, independent, and doing the things they love—including digging in the dirt! Gardening is a wonderful way to stay active, enjoy the outdoors, and boost mental well-being. But for many adults over 55, gardening can also bring aches, stiffness, or fatigue—especially in the summer heat.
Here are five physical therapy-backed tips to help you garden smarter—not harder—this summer, with some helpful tools to keep you safe and comfortable.
1. Protect Your Joints with Ergonomic Tools
Standard garden tools often require awkward wrist or back positions that can strain your joints over time. Ergonomic gardening tools are designed to reduce stress on your hands, wrists, and shoulders by offering padded, curved handles and lightweight materials.
👉 Try this ergonomic garden tool set that includes pruners, trowels, and weeders with easy-grip handles—perfect for reducing hand fatigue and wrist strain.
2. Use a Garden Kneeler or Seat for Stability
Getting low to the ground to weed or plant can be hard on your knees, hips, and back—especially if you have arthritis or balance issues. A foldable garden seat or kneeling bench offers both support and cushioning, making it easier to work at ground level safely and comfortably.
👉 We love this combo garden kneeler and seat with handles for helping you get down and up without extra strain. This baby is only 6.8 lbs (that is lighter than a gallon of milk!) and it comes in my personal favorite color, BLUE!
3. Avoid Overheating by Timing Your Gardening Right
The heat and humidity of Michigan summers can sneak up fast. Try gardening early in the morning or late in the evening when temperatures are cooler. Take frequent breaks, hydrate regularly, and consider using a cooling fan or misting bottle for relief during longer sessions.
Many gardening positions—like bending over or twisting—can strain your low back. A physical therapist can teach you safe body mechanics and core strengthening exercises to better support your spine and hips. When you’re strong and aware of your movement, it’s easier to avoid injury and enjoy your time outside.
Pro tip: If you’re able to get down to the ground and back up safely, practice that motion regularly—even in the off-season. It’s one of those “use it or lose it” skills. By keeping up with it through the winter months, you’ll feel more confident and capable when spring rolls around—and your garden is calling!
👉 Explore how physical therapy can improve your posture and prevent injury by booking a call with us TODAY! 616-644-9155
5. Build a Gardening Warm-Up Routine
Gardening is a workout! Warming up your body before you get started can help prevent stiffness and strain. Try a few simple moves like:
Shoulder rolls
Seated trunk twists
Marching in place
Gentle heel raises
If you’re recovering from surgery, managing arthritis, or dealing with balance issues, a personalized movement plan from a physical therapist can make a big difference in how your body feels afterward.
Gardening Should Feel Good
You don’t have to give up the activities you love—you just need the right strategies to enjoy them comfortably and safely. If gardening has been causing more pain than joy, let’s talk. Our team at Vitality At Home specializes in helping active adults reduce pain, improve strength, and get back to doing what they love.
Ready to Garden with Less Pain and More Confidence?
Let’s make sure your body is as ready as your garden is.
👉 Click HERE to schedule a free consultation or call us at 616-644-9155.
We’ll come to you, assess your strength and mobility, and create a plan that helps you move safely and comfortably all season long.
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