There is something special about spending a sunny Saturday in the garden. But after a few hours of digging, weeding and carrying, your back, knees and hands can start to feel it. The right tools and a few simple techniques can take much of the strain out of the heavier jobs, so you can enjoy your garden for longer.

Why gardening can be tough on your body

Many gardening jobs involve bending forward, kneeling and gripping for long stretches. Digging asks your back to bend while your arms push and lift. Weeding often means stooping low and gripping hard. Carrying soil, compost and water adds extra load.

None of these movements are a problem in themselves. They start to add up when you hold them for a long time, especially on the first big day out in the garden each spring.

Long-handled tools

Long-handled tools let you reach the ground without bending so far forward. Research on long-handled cleaning tools found they significantly reduced how far and how quickly people bent their backs, and the same principle applies in the garden.

Something to look for:

• Long-handled hoes, weeders and trowels for jobs near the ground.
• Spades and forks with a handle long enough that you can stand fairly upright.
• Tools with an extra handle on the shaft, which lets you hold the load closer to your body.
• Lightweight tools with cushioned grips that let your wrist stay straight.

Kneelers and raised beds

For jobs close to the ground, kneeling is often kinder to your back than bending over. A garden kneeler with padding protects your knees, and one with handles gives you something to push on as you get up and down.

Raised beds bring your plants closer to you. A bed of around 90 cm high can take away most of the bending for many people. Even a lower raised bed reduces how far you need to reach. Containers and planters on tables work in the same way for smaller spaces.

Using a wheelbarrow

A wheelbarrow saves your back a lot of carrying, and a few habits make it easier still. Loading the heaviest items towards the front, over the wheel, means the wheel takes more of the weight and your arms take less. Filling it partly rather than to the brim makes it easier to control. Lifting the handles by bending your knees and keeping your back fairly upright helps too. A two-wheeled barrow is more stable if you have uneven ground.

Carrying watering cans

A full watering can is heavier than it looks, and carrying one at arm’s length adds strain to your shoulder and back. Some options to try:

• Carry two smaller cans, one in each hand, to keep yourself balanced.
• Fill cans partly, so they are lighter to carry.
• Keep the can close to your body as you walk.

Pacing your gardening day

It is tempting to get everything done in one go, especially on the first good weekend of the year. Breaking the day into shorter sessions and switching between different jobs gives different parts of your body a rest. For example, you could follow a stint of digging with some lighter potting at a table.

At the end of a gardening session, a few gentle stretches can help your body unwind. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

What to take away

• Use long-handled tools to reduce how far you bend.
• Kneel on a padded kneeler rather than stooping for low jobs.
• Consider raised beds or planters to bring plants closer to you.
• Load wheelbarrows over the wheel and avoid overfilling.
• Carry two smaller watering cans close to your body.

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