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Gardening Modifications

May 21, 2024

Categories: Physical Therapy Tips2.3 min read

Do you love gardening but have a hard time doing it comfortably? The great news is that there are many gardening modifications for this activity so you do not have to choose between giving up your hobby or living in pain!

Get some assistive equipment
I will use equipment I have around my home, such as a foam pad, and a collapsing step stool. Your local home improvement store will also have a wide selection of different equipment designed to make your life easier while gardening. You can find equipment such as a rolling stool, a kneeler with handrails to assist with getting up and down from the ground, weed pullers with extended handles so you don’t have to bend over, and so much more!

Check your body positioning and mechanics
If you find yourself bending over like this picture below for long periods of time, your back will probably be cursing at you for a while. This position can put a lot of strain on your back, especially if you are trying to pull some pesky weeds this time of year. Here are some alternative positions you can try which will keep your spine in better alignment:

Half kneeling:
You can use a foam pad under your knee to make this more comfortable. You can also rest an arm on your thigh and concentrate on keeping your spine straight, as if you have a broomstick against your back to prevent your spine from curving.

Kneeling:
Again, a foam pad under your knees will make this more comfortable. You can either lean on your heels, or if you have to reach further forward, lean onto your hands to form a tabletop position. This gives you better stability and leverage.

Sitting:
Grab a chair or step stool so you can sit and reach forward. Try to keep your back straight and bend from your waist/hips.

Change positions often, and take breaks
One of the easiest changes you can make is to change positions often. Switch between kneeling, sitting, squatting, etc. If you are starting to notice any pain or discomfort, listen to your body, and take a break! Plan out your space and work in rest breaks, or set a schedule to tackle one area of your garden at a time so you do not get to the point of aggravated symptoms and end up not able to move the next day!

About the Author: April Flood

April found the field of physical therapy through multiple first-hand encounters, as she was involved in competitive gymnastics until the end of high school, and transitioned to pole vaulting in college. Her experience with many broken bones and orthopedic surgeries has given her the ability to empathize with her patients, and she has personally learned the power of exercising and rehabilitation. April graduated from Clarke University in Dubuque, IA with a bachelor’s degree in Biology in 2016, and again with her Doctorate of Physical Therapy in 2018. Since then, she has spent her career working in the outpatient orthopedic field, treating a variety of post-operative and non-operative patients to help them return to their desired activity levels and improve their quality of life. April enjoys working with athletes and runners, as well as post-operative and general orthopedic conditions. She has taken courses in Rock Tape, Rock Blades, and manual therapy. When the weather is warm, April enjoys hiking on trails or kayaking/paddleboarding at Three Oaks Recreation Center. In the winter, she can be found at home crocheting stuffed animals, blankets, and hats. And when she gets the chance, she enjoys traveling to new places to relax, hike, or try new adventures.