Summer in Canada is a time to embrace the outdoors, soak up the sunshine, and for many of us—get our hands dirty in the garden. Whether you’re planting veggies, weeding flower beds, or sprucing up your yard, gardening can be a peaceful and rewarding way to stay active and connect with nature.
But while gardening has plenty of physical and mental benefits, it’s also more demanding than it looks. After a few hours of bending, twisting, pulling, and lifting, many people are surprised to wake up sore—or worse, with an injury.
Common Gardening Injuries
At Absolute Pilates, we often hear from clients who’ve pushed themselves too hard in the garden and ended up with discomfort or strain. Some of the most common issues include:
- Lower back pain from poor lifting technique
- Knee strain from prolonged kneeling or crouching
- Neck and shoulder tension from overhead work or repetitive raking
- Wrist and thumb pain from gripping tools
- Tendonitis in elbows and shoulders due to repetitive use
Injuries like these can take the joy out of your summer—and if left unaddressed, they may lead to long-term issues that affect how you move every day.
Pilates-Based Tips for Safe Gardening
The great news? Many gardening injuries are preventable, especially when you focus on body awareness, core strength, and balanced movement—all of which are central to Pilates. Here are some Pilates-informed tips to keep you injury-free:
- Warm up before you get started – A few minutes of dynamic stretching or gentle core activation (think bridges or cat-cow) can help prepare your body.
- Use your breath and engage your core – When lifting or reaching, exhale to activate your deep abdominal muscles and protect your spine.
- Mind your alignment – Keep a neutral spine, hinge from the hips, and avoid twisting through the lower back.
- Switch positions often – Just like in class, variety prevents fatigue. Change tasks frequently and listen to your body.
- Use props (just like in Pilates!) – Knee pads, stools, or ergonomic tools can reduce strain and support better posture.
- Stay hydrated and take breaks – Your body (and garden) will thank you.
Reconnect With Your Body After Gardening
If you’re feeling stiff, sore, or unbalanced after a day in the garden, we’re here to help. At Absolute Pilates, our instructors can guide you through movements to release tension, restore alignment, and rebuild strength where it matters most. Whether you’re new to Pilates or an experienced mover, our classes and private sessions are designed to help you move smarter—not harder.
This summer, tend to your garden—and your body—with care.
Visit Absolute Pilates to stay strong, mobile, and injury-free all season long!
