Yard work and gardening are fantastic ways to stay active and enjoy the outdoors, but they can also leave your body feeling sore and stiff. Whether it’s back pain after mowing, knee discomfort from kneeling, or shoulder strain from trimming hedges, many people experience aches after working in the yard.
The good news? Physical therapy can help you recover from common yard work injuries and even prevent them from happening in the first place.
Common Yard Work & Gardening Injuries We Treat
Repetitive motions, awkward body positions, and overuse can lead to nagging aches and even long-term injuries. These are the most common gardening and landscaping injuries we see in our clinic:
1. Low Back Pain from Yard Work
Why it happens: Bending, lifting heavy mulch bags, or pushing a mower puts a lot of strain on your lower back.
What it feels like: Tightness, soreness, or sharp twinges when you stand or twist.
PT Tip: Physical therapy helps relieve pain, improve posture, and strengthen your core to protect your back.
2. Knee Pain from Gardening
Why it happens: Kneeling to weed or squatting repeatedly stresses your knees.
What it feels like: Achy, stiff, or swollen knees, especially after activity.
PT Tip: We’ll help improve knee flexibility and teach joint-protecting techniques.
3. Shoulder Pain from Outdoor Chores
Why it happens: Using tools overhead (like rakes, trimmers, or blowers) can lead to rotator cuff strain.
What it feels like: Difficulty lifting, reaching, or sleeping on your side.
PT Tip: Strengthening your shoulder muscles and improving range of motion can speed recovery and reduce future strain.
4. Elbow & Wrist Tendonitis
Why it happens: Repetitive gripping motions with garden tools can irritate tendons in your wrist and elbow.
What it feels like: Soreness, stiffness, or a weak grip commonly referred to as tennis elbow or golfer’s elbow.
PT Tip: We’ll guide you through specific stretches and show you how to modify tool use.
5. Hand and Finger Strain / Carpal Tunnel
Why it happens: Vibration from tools like blowers or prolonged gripping can compress nerves in the wrist.
What it feels like: Tingling, numbness, or aching in fingers or palms.
PT Tip: A PT can show you ergonomic hand positions and wrist braces that help relieve pressure.
How Physical Therapy Helps with Gardening & Yard Work Injuries
Physical therapy is a safe, natural way to relieve pain and keep your body moving. Here’s how we help patients recover from yard work-related injuries:
- Reduce pain and inflammation with hands-on techniques and personalized treatments
- Improve mobility and flexibility with stretches tailored to your specific needs
- Strengthen muscles used during yard work especially the core, knees, and shoulders
- Correct your movement patterns to avoid future injuries
- Create a custom plan to help you stay active and pain-free in your yard
When Should You See a Physical Therapist?
If pain, soreness, or stiffness sticks around for more than a few days or if it’s interfering with work or outdoor hobbies it’s time to talk to a physical therapist. You don’t need a referral or an injury to benefit.
We can help you:
- Recover faster from a yard work injury
- Improve your form and movement for gardening tasks
- Build strength and flexibility to prevent future injuries
Quick Tips to Prevent Yard Work Injuries
- Warm up before heavy work (like lifting or digging)
- Use kneepads or a cushioned pad when gardening
- Alternate tasks to avoid overuse
- Take breaks every 30–45 minutes
- Stretch after you’re done working outdoors
Book Your Appointment Today
Don’t let pain from yard work keep you from doing what you love. Whether it’s back pain from gardening or wrist pain from pruning, physical therapy can help you bounce back and stay active without the aches.
Ready to feel better?
Book an appointment and get back to enjoying your yard pain-free!
