Gardening Tips From Your Local Massage Therapist

How to keep your body happy while digging in the dirt

Spring is here and that means it’s finally time to get back in the garden! Whether you're planting veggies, pulling weeds, or just soaking in the sun, gardening is one of the best ways to connect with nature and get some movement in—but it can also be surprisingly hard on the body.

As a massage therapist, I’ve seen plenty of clients come in with sore shoulders, stiff necks, and aching backs after just a couple of hours in the yard. So before you head out with your gloves and trowel, here are a few tips to help you enjoy gardening season—without paying for it later.

Mind your posture

When you’re leaning over your garden, try to keep your shoulders back, shoulder blades gently squeezed together and your chin slightly tucked in. This helps protect your upper back and neck. Don’t forget to engage your core and bend from the hips rather than rounding your back.

Work evenly

If you’re using tools like a shovel or rake, switch sides every so often. Try to distribute your effort evenly between both arms and both sides of your body—especially if you know you tend to favor one side.

Take breaks

Your body isn’t meant to stay in one position for too long, especially when you’re hunched over or squatting. Once you start feeling a little pull or strain on your problem area, take a moment to reset. Even a 30-second break to stand up, stretch, or shake out your arms can make a big difference. Take longer breaks when you need to. Listen to your body!

Stay hydrated

Hydrated muscles are happy muscles! Hydration allows them to move their best (think steak vs. beef jerky). Dehydration can lead to cramps, fatigue and more soreness after activity. Keep a water bottle nearby and sip often, even if you’re not feeling thirsty.

Stretch before and after

Take a few minutes to warm up with gentle stretches before you start and again when you're done. Focus on your hips, hamstrings, shoulders, and neck—these areas take the most strain during gardening.

A little body awareness goes a long way! Happy gardening!