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Pain-Free Gardening

Updated on February 2, 2013

The History of Gardening

The history of gardening can be traced back to ancient times. Initially, gardens were built as a place where Kings can relax and release some stress. No, our own garden at home is not as splendid and glorious as the garden of Eden or the Hanging Garden of Babylon, but it definitely is one place I go to when I need to get rid of the noise from the outside world and just quiet my mind. Unfortunately, unlike kings of old, I do not have any servants I can command to tend our garden, so at the end of the day, it would be still me who would do the dirty work of pulling out the weeds, watering the plants, and dealing with the earthworms. Don't get me wrong, though, because I love gardening. The only problem is that while it should be a fun and stress-free activity, it usually ends up with me going to sleep at night and waking up the next day with pain in several different parts of my body. As you see, gardening is a form of workout and we should start seeing it as that. Many people injure themselves while working in their gardens simply because they don't realize this fact. So, to enjoy pain-free gardening, here are some cool advice for you.


Gardening can be a very strenuous activity, especially if you are going to work on a very large area. But despite the size of your garden at home, warming up before getting down and dirty is crucial in preventing any kind of muscle injury. A 10-15 minute walk followed by a some stretching should be enough to do the trick. Since you're going to use your shoulder muscles mostly, warm up by rolling your shoulders in a circular motion. Work on your neck muscles as well by moving your head from side to side a few times.


One of the most common injuries people get from gardening are cramps, whether in the back or the legs. To avoid overusing a particular muscle group and getting cramps, never stay in one position for more than ten minutes.


Aside from leg cramps, another common injury people get from gardening are back strains. To avoid hurting your back, make it a habit of bending your knees and contracting your ab muscles whenever you need to grab or pick up something form the ground like pulling a weed or picking up a tool.

[take a seat]

Garden Rocker Gardening Seat
Garden Rocker Gardening Seat

Gardening experts recommend using this Ergonomic Gardening Stool. This specially-designed gardening stool helps relieve pressure on your knees and back. It has an adjustable seat that tilts forward so that there is no need for you to hunch over when doing your gardening.



It's very common for people to kneel on both knees when working in the garden. This may seem to be a harmless posture, but most of the back pain people get from gardening is actually caused by kneeling on both knees. A good posture would be to kneel on one knee and keeping the other foot flat on the ground, as if you're proposing to your girlfriend.


The picture at the right seems to be a good way to describe this last tip, but that's not what I mean by 'cooling down'. What I mean by cooling down is ending your gardening session with a short exercise such as doing some light stretching and taking a short walk. You can then take a warm bath afterwards to prevent experiencing muscle soreness the following day.

Gardening Should not Be Dull and Boring...


It Should be Colorful, Fun, and Most Importantly, Pain Free!!!


Do you have any pain-free gardening tips you would like to share with us? - Feel free to drop your comments here!

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    • betta addict profile image

      betta addict 5 years ago

      @GardenIdeasHub LM: Thanks for the kind comment and thanks for dropping by! I'm glad you found this lens helpful. =D

    • GardenIdeasHub LM profile image

      GardenIdeasHub LM 5 years ago

      Excellent lens. Thanks for your advice about pain free gardening. I think it will really help me.

    • betta addict profile image

      betta addict 5 years ago

      @dave-sutton: Thanks for the kind comment, Dave. So nice of you to drop by. =D

    • betta addict profile image

      betta addict 5 years ago

      @flycatcherrr: And here's another wonderful pain-free gardening tip from flycatcher. Thanks, fellow squidooer! =D

    • betta addict profile image

      betta addict 5 years ago

      @suzy-t: That's another good tip you have there suzy-t. thanks! =D

    • flycatcherrr profile image

      flycatcherrr 5 years ago

      My tip - don't spend three hours weeding the garden without a break. Better to nibble away a bit each day, rather than let the weeds get ahead and try to catch up all at once. Voice of painful experience, here!

    • dave-sutton profile image

      dave-sutton 5 years ago

      A most unusual lens and with some tips I would never have thought of.

      I have just retired and taken up gardening a little more and at my age it does hurt.

    • suzy-t profile image

      suzy-t 5 years ago

      I have a tip...Watch out for the sun !... It can give you a different kind of pain in the neck...the back of your neck specifically in the form of a nasty sunburn. Make sure you put sunscreen on exposed skin...or cover up. You'll be thankful you did. Great tips here for avoiding other types of physical pain from gardening. It should be a pleasant experience and not viewed as a chore.

    • betta addict profile image

      betta addict 5 years ago

      @kimark421: Thanks kimark!!! That's why it would be best to do the "proposing to your girlfriend" posture hehe

    • kimark421 profile image

      kimark421 5 years ago

      Great tips here. I always want to get on both knees when I garden and thats a no no!

    • betta addict profile image

      betta addict 5 years ago

      @Zebedee32: Thanks for your kind comment Zebedee32. It's very encouraging! =D

    • Zebedee32 profile image

      Zebedee32 5 years ago

      Very informative and nice looking lens.


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