Chiropractic Curavita Spring Summer Wellness April 7, 2026

How to Avoid Gardening Injuries This Spring in Ottawa

Spring in Ottawa is exciting. The snow melts, the sun returns, and many of us head straight into the yard. Whether you live in the Glebe, the ByWard Market, or surrounding neighbourhoods, gardening season often starts with long weekends of digging, raking, and lifting.

At CURAVITA Health Group, we see a predictable pattern every spring with sore backs, strained shoulders, and painful knees after that first big gardening push.

The good news? Most gardening injuries are preventable.

Why do gardening injuries happen in the spring?

After a long Ottawa winter, most of us are less active than we think. Muscles are deconditioned. Joints are stiff. Then suddenly we spend 3-6 hours bending, lifting soil bags, pulling weeds, and hauling planters.

Common causes of gardening injuries include:

Repetitive bending and twisting
Lifting heavy soil or stones
Working in awkward positions
Doing too much too quickly
Skipping warm-ups

The most common injuries we see include low back strain, shoulder irritation, wrist pain, and knee discomfort.

Spring gardening is great exercise, but like any physical activity, your body needs preparation.

How should you prepare your body before gardening?

Think of gardening like a workout.

Before you start:

1. Warm up for 5-10 minutes

Take a brisk walk around the block. Do gentle arm circles. March on the spot. This increases blood flow and prepares muscles for work.

2. Loosen your hips and back

10 slow bodyweight squats
10 standing trunk rotations (gentle, controlled)
10 forward and backward leg swings

3. Break it into smaller sessions

Instead of a 4-hour marathon on the first sunny Saturday, start with 45-60 minutes. Increase gradually over 1-2 weeks.

Your tissues adapt best with gradual loading.

What are safe lifting techniques for soil, pots, and stones?

Heavy bags of soil are one of the biggest culprits of spring back pain.

Follow these simple rules:

Get close to the load
Bend at your hips and knees, not your waist
Keep the object close to your body
Avoid twisting while lifting
Turn your whole body instead of rotating your spine

If something feels too heavy, split the load. Use a wheelbarrow. Ask for help.

A quick rule: if you have to hold your breath to lift it, it’s probably too heavy.

How can you protect your back and knees while gardening?

Gardening often involves prolonged bending or kneeling.

Here are practical adjustments:

Use raised beds or elevated planters
This reduces sustained forward bending.
Alternate positions frequently
Switch between standing, kneeling, and sitting every 15–20 minutes.
Use a kneeling pad or garden stool
This reduces pressure on your knees and prevents strain when getting up and down.
Hinge at the hips instead of rounding your back
Think “stick your hips back” rather than “bend forward.”
Keep tools close to you
Reaching repeatedly puts stress on your shoulders and upper back.

Small ergonomic changes make a big difference over hours.

When should you seek professional help?

If you notice:

Pain lasting more than a few days
Pain radiating into your leg or arm
Swelling in a joint
Reduced range of motion
Difficulty returning to normal activity

It’s time to get assessed.

At CURAVITA Health Group in Ottawa, our collaborative team works together to help you recover and prevent recurrence:

Chiropractic care helps restore joint mobility and reduce irritation.
Physiotherapy focuses on strength, stability, and proper movement patterns.
Massage therapy relieves muscle tension and improves circulation.
Custom orthotics can help if prolonged standing or kneeling aggravates foot or knee pain.

The Bottom Line

Gardening is one of the best parts of spring in Ottawa. It keeps you active, outdoors, and connected to your space.

But your body needs a gradual return to activity after winter.

Warm up. Pace yourself. Lift smart. Change positions often.

If discomfort develops, don’t ignore it and hope it settles on its own. Early treatment is usually simpler and faster than waiting until pain becomes more severe.

If you’re experiencing back, shoulder, knee, or wrist pain after gardening, our team at CURAVITA Health Group is here to help. Book an appointment at our Glebe or ByWard Market clinic and let’s keep you enjoying your garden all season long.