Disclaimer: This article is for general educational purposes only and does not constitute medical advice. Always consult a qualified health professional for advice specific to your condition. © 2026 Better Physiotherapy Bundoora.
Gardening is one of the most popular activities in Australia — and one of the most common sources of musculoskeletal injury, particularly in people over 50. The combination of sustained awkward postures, repetitive tasks, and sporadic heavy loading creates a perfect environment for injury.
Why Gardening Is Physically Demanding
Gardening involves a mix of physical demands that are rarely sustained in other activities: prolonged forward bending (weeding, planting), repetitive arm use (digging, raking), overhead reaching (pruning, picking fruit), sustained kneeling, heavy lifting (bags of soil, pots), and vibration (lawnmowers, hedge trimmers). When combined in a long gardening session — particularly after a period of relative inactivity — the load can exceed what muscles and joints are prepared for.
Common Gardening Injuries and Treatment
Lower Back Pain
Lumbar muscle strain from digging and sustained forward bending is extremely common. Disc irritation from repetitive loaded flexion (digging, raking) is also possible. Physiotherapy treatment involves: manual therapy to restore movement, targeted lumbar and gluteal strengthening, and education on safe body mechanics for gardening tasks.
Shoulder Injuries
Prolonged overhead pruning and reaching over fences stresses the rotator cuff and subacromial structures. Repetitive raking and digging can cause shoulder tendinopathy and bursitis. Early physiotherapy prevents acute shoulder pain from becoming chronic.
Knee Pain
Prolonged kneeling causes prepatellar bursitis. Squatting and kneeling also loads the patellofemoral joint and can aggravate existing knee OA. Kneeling pads and garden stools reduce direct pressure. Physiotherapy addresses both acute bursitis and underlying knee conditions.
Wrist and Forearm Pain
Repetitive gripping and twisting with secateurs, trowels, and weeders commonly causes forearm extensor tendinopathy (similar to tennis elbow) or De Quervain's tenosynovitis. Rest, activity modification, and a loading program address these overuse conditions.
Preventing Gardening Injuries
- Warm up with a 5-minute walk before heavy gardening
- Use ergonomic long-handled tools to reduce bending
- Alternate tasks every 20–30 minutes to vary postures
- Use a garden kneeler with handles for ground-level work
- Keep lifting loads close to the body; bend at the knees for heavy pots
- Build general strength and fitness in the off-season — stronger muscles tolerate garden demands better
Frequently Asked Questions
What are the most common gardening injuries?
The most common gardening injuries are: lower back strain (from digging, raking, and bent-over weeding), shoulder strain (from prolonged overhead pruning), knee pain (from prolonged kneeling and squatting), wrist and hand injuries (from secateurs and repetitive gripping), and tendinopathy (shoulder, wrist, and forearm from repetitive tool use).
How can I garden without hurting my back?
Key strategies: use long-handled tools where possible to reduce forward bending; use a kneeling pad or garden seat for ground-level work; alternate tasks to vary body positions; take regular breaks (5 minutes every 30 minutes); warm up with a short walk before starting; and avoid gardening immediately after prolonged sitting. Strengthening your core and gluteals in the off-season builds the resilience to garden more intensively.
I've hurt my shoulder pruning — what should I do?
Rest the arm from overhead reaching for 24–48 hours and apply ice for 20 minutes several times per day. If the pain persists beyond a few days, or involves significant weakness or inability to lift the arm, see a physiotherapist. Repetitive overhead pruning most commonly injures the rotator cuff tendons or subacromial bursa.
My knee hurts after kneeling in the garden. What could it be?
Prolonged kneeling causes prepatellar bursitis (housemaid's knee) — swelling and tenderness directly over the kneecap. It is managed with padding during gardening, ice, and avoiding direct kneeling pressure while the bursitis settles. Physiotherapy addresses the bursitis and identifies any contributing factors.
Ashley Haleel
Physiotherapist & Owner — Better Physiotherapy Bundoora