Gardening Is Physical: Warm Up Like An Athlete To Be Back Pain-Free

When you think about warming up before exercise, activities such as running, cycling or playing tennis probably come to mind. But what about gardening?

Most of us wouldn't dream of heading out for a five-mile run (full stop!) without preparing our bodies first. Yet every summer, countless gardeners spend hours digging, lifting, weeding, pruning and carrying heavy loads with little or no preparation at all. It's no wonder that back pain, stiff shoulders and aching knees are common complaints during the gardening season.

Whether you're a professional gardener, landscaper, allotment holder or simply enjoy pottering around your garden at weekends, treating gardening like a physical activity rather than a leisurely pastime could help reduce aches and pains and keep you doing what you love for longer.

Gardening Is More Demanding Than You Think

Although many people view gardening as a relaxing hobby, it places significant physical demands on the body.

Think about the movements involved:

• Bending forward to weed borders

• Twisting while pruning

• Lifting bags of compost

• Pushing wheelbarrows

• Kneeling for extended periods

• Reaching overhead to trim hedges

  
  

These repetitive movements place stress on the muscles, joints and connective tissues, particularly in the lower back, hips and shoulders.

Professional gardeners may perform these movements daily, while recreational gardeners often pack several hours of activity into a single weekend. Both scenarios can lead to muscle fatigue, stiffness and discomfort if the body isn't properly prepared.

Why Warm-Up?

A warm-up does far more than simply get you moving. Research has shown that warming up:

• Increases blood flow to working muscles

• Raises muscle temperature

• Improves joint mobility

• Helps muscles contract more efficiently

• Allows the body to move more freely

• Prepares the body for the demands ahead

Rather than asking cold, stiff muscles to suddenly start digging or lifting, you're gradually increasing circulation and mobility so your body is ready to work.

5-Minute Pre-Gardening Warm-Up

1. March on the Spot: March gently for one minute to increase circulation and raise your heart rate slightly.

2. Shoulder Rolls and Arm Circles: Loosen the shoulders and upper back with ten slow shoulder rolls and arm circles in each direction.

3. Standing Hip Circles: Place your hands on your hips and make slow circles to mobilise the lower back and hips.

4. Gentle Squats: Perform ten controlled squats to wake up the legs and glute muscles.

5. Back Bends: Slow and steady, supporting back with hands on buttocks. Bend your knees slightly.

6. Standing Rotations: Rotate gently through your upper body, with your arms straight ahead and hands clasped together. Modification - hands across your chest.

These movements are simple but effective at preparing the areas most commonly affected during gardening.

Don't Skip the Cool Down

Many gardeners finish a long session and head straight indoors for a well-earned cup of tea. It's how you recuperate that matters. Spend a few minutes stretching before sitting down.

Research has shown that stretching after physical activity may help reduce muscle soreness and improve flexibility. After several hours of digging, kneeling and bending, muscles around the hips, lower back and shoulders can become tight and fatigued.

5-Minute Post-Gardening Cool Down

Hold each stretch for 20 seconds.

1. Calf stretch: feet pointing forwards. Can use a wall or shed.

2. Quad stretch: knee in line with hip. Use a belt or towel around your ankle if you can't hold onto your ankle. Modify: if knee hurts use the left hand to hold your right foot in the centre of your bottom

3. Roll down: for a hamstring stretch. Can use a wall with bent legs. Start by dropping your chin to chest for a neck stretch, then continue to roll forwards allowing your bottom to slide up the wall. Return using your tummy muscles, pressing into your feet and slowly pressing your low back, mid back and upper back into the wall. Modify: if back is painful do back bends instead with hands on your bottom.

4. Tricep stretch: pat your back with one hand and support your elbow with your other hand.

5. Shoulder shrugs: squeeze your shoulders up to your ears for 3 secs and lower on an exhale. x 10

6. Chest stretch: one arm at a time. You can use a door in a stride step position. Lower or lift your elbow to find the right area that feels tight.

   
   

Remember, stretches should feel comfortable and never painful.

What Pilates Can Teach Gardeners

One reason Pilates is so beneficial for gardeners is that it develops the qualities needed for safe, efficient movement.

Pilates focuses on:

• Core strength

• Spinal mobility

• Hip mobility

• Balance and coordination

• Postural awareness

  
  

These are exactly the areas that support healthy movement during gardening.

A strong and responsive core helps support the spine when lifting and carrying. Good hip mobility reduces strain on the lower back when bending. Improved body awareness helps you recognise when you're moving inefficiently or staying in one position for too long.

Many gardeners are surprised to discover that the aches and pains they associate with ageing are often linked to stiffness, weakness or poor movement habits rather than gardening itself.

Work Smarter in the Garden

Alongside warming up and stretching, a few simple habits can help keep aches and pains at bay:

• Change position frequently.

• Alternate between different gardening tasks.

• Avoid prolonged bending.

• Use kneeling pads or gardening stools.

• Lift with your legs rather than your back.

• Take short movement breaks every 20–30 minutes.

• Break larger jobs into manageable sessions.

Small adjustments often make a big difference.

The Bottom Line

Athletes warm up because they understand that preparation matters. Gardeners should think the same way. Whether you're maintaining a small flower bed or spending long days working outdoors professionally, gardening places real demands on the body. Taking just a few minutes to warm up beforehand and stretch afterwards can help you move more comfortably, reduce stiffness and enjoy your time in the garden. After all, the goal is to spend your summer admiring your hard work—not recovering from it.

If you'd like to address any back aches, shoulder niggles or want to keep fit, join my Intro to Pilates Course starting Thursday 30 July at 12.45pm in Goring. Whether you're completely new to pilates, have had a baby recently, want to return to pilates after a break or have been referred by a health professional, it's for you. Book here.If you're not local, follow my Beginner program online here.