Safe Gardening Tips to Prevent Injury This Summer | Coquitlam Physiotherapy Advice

Gardening is one of Coquitlam’s favorite summer activities, but it can take a toll on your body if you’re not mindful of posture, technique, and joint health. At ActiLife Physiotherapy and Rehab Clinic in Coquitlam, we regularly treat clients with common gardening injuries—and help them stay active without pain.

Here’s how you can garden safely all summer long with physiotherapist-approved strategies.

Common Gardening Injuries We Treat at ActiLife

Gardening involves repetitive motion, bending, kneeling, and lifting. Without proper technique, it can lead to:

• Lower back pain from bending improperly
  
• Knee strain from prolonged kneeling
  
• Shoulder injuries from overreaching or digging
• Wrist pain from gripping and twisting tools

🧑‍🌾 1. Warm Up Before You Dig In

Gardening is physical work—treat it like a workout!

Try this 5-minute warm-up:

• Shoulder rolls (10 each direction)
• Gentle trunk twists
• Leg swings front to back
• Wrist circles
• Light squats to wake up your knees and hips

Why it matters: Cold, stiff muscles are more prone to strains. Warming up improves flexibility and reduces injury risk.

🪴 2. Watch Your Posture When Bending & Lifting

Avoid the classic “garden hunch” that strains your spine and shoulders.

Physio tips:

• Squat or kneel instead of bending at the waist
• Keep loads close to your body when lifting
• Use raised garden beds or kneeling pads to avoid excessive bending
• Alternate tasks every 20–30 minutes to avoid repetitive strain

If you notice lower back pain after gardening in your yard or at community plots like Coquitlam’s Inspiration Garden, it’s time to check your technique—or visit a physio.

🌻 3. Protect Your Knees and Wrists

Kneeling on hard ground and gripping tools can stress your joints over time.

Try this:

• Use a foam kneeling pad
• Wear garden gloves with padding
• Take short breaks to stretch your wrists and shake out tension
• Strengthen your core and glutes to offload pressure from your joints

Helpful Exercise:
Try gentle wrist flexor/extensor stretches before and after gardening sessions.

🧘 4. Stretch It Out After Gardening

Post-gardening stretches help reduce stiffness and support recovery.

Focus on these areas:

• Back: Child’s pose or gentle forward fold
• Shoulders: Wall angels or doorway stretches
• Hips & knees: Figure-four stretch or seated hamstring stretch
• Wrists: Palm-up and palm-down forearm stretches

You’ll move better the next day—and feel less sore!

🏥 When to See a Physiotherapist

If gardening leaves you with pain that lasts more than 48 hours—or if you feel sharp discomfort while working—it’s time to seek help. At Actilife Physiotherapy and Rehab Clinic, we help Coquitlam residents treat and prevent:

• Repetitive strain injuries
• Low back and neck pain
• Shoulder impingement
• Arthritis flare-ups triggered by gardening

We’ll assess your movement, identify what’s going wrong, and guide you with a personalized treatment plan so you can enjoy your garden again—safely.

🌼 Keep Gardening Pain-Free This Summer with Actilife

Our team of licensed physiotherapists in Coquitlam, BC, is here to keep you active and injury-free—whether you’re hiking, swimming, or tending your garden.

Visit Actilife Physiotherapy and Rehab Clinic today.
📍 Conveniently located in Coquitlam
📞 Call us or book online for an assessment
🌐 https://actilifephysio.ca/