Pruning, hedge trimming, raking and looking down at weeds for an afternoon can all ask a lot of your neck and shoulders. When one of them has started aching, it can feel like the garden is suddenly out of reach. A few changes to how you work, and which jobs you tackle, can help you keep enjoying it while your neck or shoulder settles.

Why gardening can affect your neck and shoulders

Many garden jobs involve your arms working at or above shoulder height, like pruning, cutting hedges or picking fruit. Others keep your head tipped down for long spells, like weeding, planting or deadheading. Repeated reaching and pulling, like raking or using shears, can also load the shoulder.

When your neck or shoulder is already sore, these positions can bring on discomfort. That does not mean you are doing harm. It is a sign to adjust how you work for a while.

Jobs to go easy on for now

Some jobs are more likely to bother a sore neck or shoulder:

• Cutting hedges or pruning above shoulder height.
• Long spells of raking or sweeping.
• Lifting heavy bags of compost or full watering cans.
• Reaching up to pick fruit or tie in climbers.

You could leave these for a few weeks, ask for help or break them into much shorter sessions.

Bringing the work closer

Some changes can help you work in a more comfortable position:

• Use a sturdy step to bring high branches closer to shoulder height, rather than reaching up.
• Use long-handled tools, like loppers or telescopic pruners, so you can keep your arms lower.
• Work close to your body rather than at arm’s length.
• For low jobs, kneel on a pad or sit on a low stool, so you are not bending your neck down so far.
• Raised beds or containers can bring planting and weeding closer to you.

Changing tasks often

Gardening for hours on one job can tire the same muscles. Swapping between jobs every 15 to 20 minutes gives your neck and shoulders a break. For example, you could switch from weeding to watering, then to tidying pots.

Taking short breaks to stand up, look around and roll your shoulders can help too.

Weeding and planting

Low jobs can keep your head tipped down for a long time, which tends to bother a sore neck. Looking up every few minutes and using a kneeler with handles, so you can push up with your legs rather than your arms, both help. Planting in containers on a table can bring the work up to a more comfortable height.

Mowing

Pushing a mower uses your shoulders. A lighter or self-propelled mower, keeping your elbows close to your body and mowing in shorter sessions can help.

Watering and carrying

Full watering cans and heavy bags can strain a sore shoulder. Some ideas:

• Fill watering cans halfway and make more trips.
• Carry two smaller cans, one in each hand, to balance the load.
• Use a hose where you can.
• Use a wheelbarrow or trolley for compost and heavy items.

Gentle movement

Moving your neck and shoulders gently between jobs helps stop stiffness building. Something to try:

• Slowly turn your head to look over each shoulder.
• Gently tilt your ear towards each shoulder.
• Roll your shoulders backwards five times.
• Draw your shoulder blades gently back and down, hold for a few seconds, then relax.

If you would like to follow along, VIDA has short videos of shoulder squeezes and guided neck stretches you can use at your own pace.

After gardening

A warm shower or heat pack across your shoulders can help ease stiffness after a session in the garden. Checking how your neck or shoulder feels the next morning can help you plan your next session.

Building back up

As your neck or shoulder settles, you can gradually bring back the jobs you set aside, starting with shorter sessions. Your VIDA pain check-in is a good way to keep track of how things respond.

What to take away

• Overhead work and looking down for long spells can load a sore neck or shoulder.
• Go easy on hedge cutting, high pruning and heavy carrying for now.
• Use steps and long-handled tools to keep your arms lower.
• Swap tasks every 15 to 20 minutes.
• Fill watering cans halfway and use a wheelbarrow for heavy loads.

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