Reaping the Benefits of Gardening while Living with Arthritis

Practice good posture: avoid twisting or turning your trunk or neck when lifting anything. Lifting heavy items can put too much strain on your joints so try to decant thing into smaller containers (such as plant feed) and keep items close to your body when carrying them. Always be conscious of trying to engage your core and using the main muscles of your body so that you are not putting too much pressure on smaller muscles, joints and ligaments.  

Take regular breaks: taking breaks prevents fatigue and gives muscles and joints a rest. While you’re up and moving about, be sure to stretch out your arms, legs, and back. Setting realistic expectations for the work that you need to get done and planning rest breaks makes all the difference, as does alternating between activities that work different muscle groups or joints. Limit any one task to 20 minutes, then take a 5-minute break and stretch. If you’ve been weeding for 20 minutes, stop and take a break, making sure to stretch. Then move onto another activity, such as raking, for the next 20 minutes. If this is not realistic, break it down to 10 minutes of each, or even less. Build things gradually and slowly, just as you would with any other physical activity.  

Use arthritis tools: go for those with long handles (or add attachments, such as pipe insulation bought from a DIY shop to make regular tools longer) to reduce the grip strength required. Invest in knee pads (made with foam) to cushion and reduce stress on your knees when digging and weeding and consider a knee sleeve which provides mild compression for warmth and helps increase circulation. If your budget will stretch, a garden cart on wheels (one that allows you to pull your implements or compost bag behind you without a heavy load) is worth investing in, and you can even buy some with a built-in seat to allow you to sit whilst you garden or build in easy rests.  

Avoid heavy watering cans: these are often too heavy to lift and put undue strain on your body. Instead, use a lightweight coiled hose which stretches as long as possible (15-20 metres). There are also thumb control versions available which allows one-handed operation to easily adjust the water pattern. The ultra-light design makes it more comfortable to use for those with arthritis without causing fatigue in your hand or wrist. 

Consider raising the height: if you’re one of the lucky ones able to hire a landscape garden to redo your garden, now might be the time to consider raising up the levels of your garden so that everything is more reachable. This can be done with raised beds, but also by introducing some planting tables that prevent you from stooping or putting extra pressure on your knees when attending to your plants. For a less expensive option, grow your flowers, herbs or plants in small pots or containers that can be placed up at eye-level on a balcony or window ledge. 

Make your garden a haven: remember, your garden shouldn’t be only a place where you pull weeds and make flowers bloom. It should also be an outdoor space where you go to relax. Make sure you include a bench for reading or a comfortable seat to have your morning coffee. Also, whilst gardening, it’s important to listen to your body and to go gently - don’t push through pain during tasks. You can always come back to the job at a later time after stretching and resting your muscles and joints. 

Stay flexible with resistance exercises: a stretching routine before and after gardening can help avoid injuries. This is especially important at the beginning of the season when many of us are enthusiastic to get into our gardens and complete all the jobs that need to be done. It’s advisable to follow a specially designed flexibility video, such as the one Arthritis Ireland has designed for wrists and hands, hips and knees, shoulders and elbows.