By Jennifer Langille
Gardening is a lifelong passion for so many people, but aches, pains and injuries can make it harder – if not impossible – to enjoy.
I think back to the early days of my gardening life—we were newlyweds trying to figure out what to do with land stripped of topsoil (and seemingly replaced with rocks!)
Then the years with babies strapped to my back while I weeded and planted. There were busy seasons, gardening by headlamp, small victories, and plenty of failures.
All of this meant a lot of intense physical activity including heavy lifting, hauling soil, digging, pushing wheelbarrows, carrying pots. Yet I spent half of these years living with chronic back pain. I know firsthand how physical affliction can interfere with the things we love.
Thankfully, I am completely healed, and that recovery has entirely transformed the way I experience gardening. And I plan to keep gardening, pain-free, for years to come!
I’ve learned over the years that mobility, flexibility, and strength are the three keys to making that possible.
The good news? These don’t require a gym membership or expensive equipment — just simple, consistent movement.
With a few small adjustments, you can keep your body strong and pain-free for as long as you can.
Move Well, Garden Longer: The Three Essentials
Like so many things in life, if we overcomplicate being active, we will get overwhelmed and throw in the towel. I’ve seen passionate gardeners give up because persistent pain became too much.
The key is to keep it simple and consistent. Small, sustainable efforts will yield the best results.
All you need is a commitment to:
- moving more
- stretching regularly
- building strength
There are free resources everywhere. YouTube, phone apps, and social media offer incredible guidance.
Mobility – The Foundation of Movement
The simplest, most effective way to move more? Walking. I love walking with a friend, or while listening to gardening podcasts and enjoying the fresh air.
Walking improves circulation, lubricates your joints, supports heart health, and keeps you moving easily in the garden. Aim for a 30 minute walk at least three times per week.
There is no need for heart monitors or fitness trackers—just walk like you’re late! Keep your head up, your shoulders back and your pace brisk to get that heart rate up. If you already walk, challenge yourself to increase your pace or distance.
Exercise shouldn’t feel like punishment! Think of movement as a mindset shift—remind yourself that you have lots of energy, and take advantage of every opportunity to move more.
So-called non-exercise movements like fidgeting, pacing while talking on the phone, or carrying your groceries instead of using a cart can add-up to significant physical activity and can increase your metabolism.
Flexibility – Reach, Lunge, Bend, and Kneel Without Pain
Flexibility is essential for common gardening movements—lunging into a garden bed, reaching to deadhead a perennial, or kneeling to weed. When your body moves with ease, these tasks become not just easier, but far more enjoyable.
Before you head out into the garden, try these simple stretches:
- Neck Stretch – Tilt your head to one side, ear toward shoulder. Hold, then switch.
- Shoulder Stretch – Clasp hands behind back, straighten arms, lift chest.
- Side Stretch – Reach one arm overhead, lean to the opposite side. Switch sides.
- Hamstring Stretch – Extend one leg forward, hinge at hips, feel the stretch. Switch.
- Calf Stretch – Step one foot back, press the heel down, and keep the back leg straight while bending the front knee slightly. Switch sides.
Yoga is a great way to learn how to stretch safely while balancing the mind, body, and spirit. We have wonderful instructors in the area, or if you prefer staying home, I recommend starting with Yoga with Adriene or Yoga with Tim on YouTube.
Another great resource is GardenFit, a PBS program that teaches gardeners how to move safely and efficiently. The hosts visit beautiful gardens and show how simple shifts—like squatting or kneeling properly—can prevent injuries.
If you sit at a desk for long periods, take breaks and try these four simple stretches:
- Sit tall and twist, reaching one hand across your body toward the back of your chair. Switch sides.
- Fold forward over your knees, letting your head and shoulders relax.
- Cross one ankle over the opposite knee, gently pressing down for a hip stretch. Switch sides.
- Reach one arm overhead and lean to the side. Repeat on the other side.
Strength – Lifting, Carrying & Pushing with Ease
Strength training is especially important for women, as we have a higher risk of osteoporosis and naturally lower muscle mass. However, it benefits everyone!
Building strength makes garden tasks easier and reduces the risk of strain or injury. When your body moves freely and without pain, you’ll be more inclined to take on new projects and maintain your garden for years to come.
Invest in some dumbbells, and try out some of the many great workouts online. Lift with Cee and Fitness Blender are two great YouTube channels to try. Use weights heavier than you think—progressively overloading your muscles is what builds strength and resilience.
Alignment – The Overlooked Key
Debbie Davis-Maybee as been teaching yoga in Tatamagouche for fifteen years. She teaches that most injuries happen during transitions between movements—lifting awkwardly, twisting too quickly, bending without support. A strong, flexible, and mobile body helps you move smoothly between positions. The more mindful we are of our movements, the fewer injuries we’ll experience.
Key Alignment Tips:
- Keep a straight spine—hunching over is a bad habit that leads to pain.
- Square your hips and shoulders to your task instead of twisting unnaturally.
- Keep your weight evenly distributed between both feet to stay balanced.
If you’d like more information about Debbie’s yoga classes, contact her at [email protected].
The Takeaways
Small, consistent efforts lead to long-term results. You don’t need a gym membership or a complicated routine—just a commitment to move, stretch, and build strength in ways that support your body and your gardening life.
A little walking, a few stretches, and some strength work now will add up to years of pain-free, joyful gardening. Implementing these three things into my life has opened the door for me: I am now able to garden for hours on end – pain free and able to move with ease.
At North Shore Gardening Life, we believe gardening isn’t just about plants—it’s about nurturing every part of our lives, including the body that makes it all possible. Movement fuels endurance, improves mental clarity and memory, and boosts overall well-being.
When you feel strong and mobile, you’re more likely to take on new projects, tend your garden with ease, and simply enjoy the work that brings you so much joy. Your garden flourishes when you care for it—so does your body.
March 2025
