Gardening injuries are back this spring. Here's how to stay safe.
Each spring, as temperatures rise and gardens come back to life, many people return to gardening before the body has had any chance to readjust to that level of physical strain. It often means spending hours doing exertive tasks – digging, lifting, bending, kneeling and carrying heavy loads, after months of sedentary life.
Doctors often notice this pattern in spring. As people return to gardening, they tend to see more back pain, knee strain, shoulder problems and irritated tendons. The issue isn’t that gardening is inherently risky. It’s that most people don’t think of it as physical exercise at all, despite that gardening places moderate-intensity demand on the body and needs to be approached accordingly.
This pattern is also reflected in the data. Research shows a clear seasonal variation in orthopaedic trauma, with cases rising in spring and peaking in summer. Nearly half of all injuries occur during the summer months (45%), while April alone accounts for almost 18%, marking one of the first noticeable increases of the year.
How gardening injuries actually develop
Injuries linked to gardening are rarely the result of a single misstep. More often, they develop gradually – through prolonged bending, repetitive movements, improper lifting and the tendency to push through early discomfort. What begins as mild soreness can gradually progress into a more persistent problem as strain accumulates in the spine, joints and tendons.
The lower back is affected most often, since so much gardening is done bent forward or lifting weights. Shoulder and neck pain typically follow from prolonged tool use, while knees are placed under steady pressure during planting and weeding. Hands and wrists are also vulnerable, particularly during constant gripping or when using motorized tools.
One of the biggest problems is that people tend to dismiss the early signs. Mild soreness is often ignored in an effort to “finish the job,” especially during the first busy weekends of the season. But this is exactly how smaller strains become more persistent injuries affecting the spine, joints and tendons over time.
How to garden safely
The good news is that most of these injuries are preventable – not by quitting gardening, but by treating it as the physical activity it actually is. In practice, it comes down to a few consistent adjustments in how the work is done.
That starts with preparation. A few minutes of joint rotations and light movement before getting to work help prepare muscles and reduce the risk of strain. Many injuries happen because people try to complete an entire weekend’s worth of digging, pruning or planting in a single day.
Technique also matters. Long periods of bending place strain on the lower back, which is why posture during lifting and gardening work is so important. Loads should be carried close to the body, lifting should come from the legs rather than bending at the waist and twisting under weight should be avoided. Longer-handled or telescopic tools can also reduce the need for constant bending and allow a more upright working position.
The same principle applies to repetitive tasks. Gardening often involves repeating the same movements for extended periods – especially during pruning, weeding or planting. Changing positions regularly, alternating tasks and taking short breaks every 20 to 30 minutes helps reduce cumulative strain before fatigue begins affecting posture and technique.
Tool choice also plays a role. Lightweight tools with cushioned grips reduce stress on the wrists and shoulders, while simpler adjustments – such as using a hose instead of repeatedly lifting a watering can – can significantly reduce physical load over time.
Most importantly, people should pay attention to warning signs rather than working through them. Mild soreness after gardening is common. However, sharp or radiating pain, numbness, weakness or symptoms that persist beyond 48 to 72 hours should not be dismissed as ordinary soreness.
Gardening should leave you with a sense of progress, not pain that lingers for weeks. In most cases, these injuries are not caused by gardening itself, but by underestimating the physical demands it places on the body. A slower start, better technique and attention to early warning signs are often all it takes to stay out of the clinic – and in the garden.
Dr. Kestutis Braziulis, PhD, is an orthopaedic traumatologist and hand surgeon at Nordorthopaedics Clinic in Lithuania, with more than 20 years of clinical and surgical experience. He specialises in upper-limb injuries, conditions and reconstructive surgery, particularly involving the hand, wrist and elbow.