Apr 21, 2024 4 min read

Many people find gardening to be an enjoyable activity that offers a wealth of health benefits like exercise, stress release, and improved diet. Unfortunately, the rigorous nature of gardening can be limiting for those with bad backs or arthritic knees. And some people might even opt out of gardening altogether to prevent further discomfort or risk an injury.

“One of the biggest obstacles preventing people from getting outside and in their gardens is their inability to get off the ground,” Cliff Wonsettler, a physical therapist and owner of Wonsettler Physical Therapy and Specialized Health in Scenery Hill, said. “We hear it from our patients all the time. Most often, it’s a mobility or strength issue.”

So, before you start the digging, pruning and planting this season, Wonsettler urges you to get your body ready for the work. Incorporating a few simple exercises into your daily routine can make a big impact, especially for those struggling to get up off the ground.

“Developing unilateral strength and learning new techniques and modifications are key,” he said. “Oftentimes, when we go to get off the ground, we’re in a lunge-like position. Deep lunges are a great exercise to start building up your strength.

If you don’t have the ability to touch your knee to the floor, Wonsettler said to make minor modifications, like holding onto a chair or wall.

“Doing several repetitions in a row can help build the muscular strength and endurance to eventually get your knee all the way to the ground,” he said. “Over time, it will improve your ability to get off the ground.”

Another valuable exercise is squatting.

“In order to bend over to pull weeds or pick bags or plants off the ground, you must be able to bend your knees. You don’t want to use your back, but often people don’t utilize the proper lifting mechanics because they lack the strength in their legs to do it properly,” Wonsettler said.

Gradually working on the depth of your squat and adding repetitions will build confidence and strength. If low back pain is a problem, sitting on a stool or bucket can help to alleviate the discomfort. Wonsettler said that it is also important to be aware of your physical limitations.

“Simply changing positions is helpful. Get up, do a different task, or simply stretch. Our muscles staying in a lengthened position is what causes most of the discomfort,” he said. “Putting those muscles in a different position can increase the length of time that you’re able to work and do that activity before experiencing pain.”

If grip strength is a concern, Wonsettler recommends ordering some TheraPutty.

“Just working it five minutes a day can really have some significant impacts in terms of somebody’s grip strength and how much they can do. Grip strength is a big part of gardening,” he said. “Whether it’s weeding, pruning, opening bags, or carrying heavy plants. It’s not just your arms and legs.”

Wonsettler said grip strength is a strong predictor in terms of morbidity and mortality.

“It’s a widely researched topic. People that have stronger than average grip strength compared to their peers have a longer life, and they’re able to remain independent for longer periods of time.”

If you’re struggling to create a routine on your own or find that you need a more tailored approach, Wonsettler said his team is here to help.

“We regularly help people address their specific problems and continue their activities and hobbies. That’s what we love to do, and we do it all the time,” he said. “If you’re struggling, we can help you overcome the issue and make sure you stay in the garden.”

To learn more about Wonsettler Physical Therapy and Specialized Health and how they can address your individual needs, call 724-945-5161 or visit wonsettlerpt.com.

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