Gardening Without Pain: PT Tips for Oregon Green Thumbs
on Thursday, June 12, 2025
There’s nothing like digging into your garden on a sunny June morning. Whether you’re planting vegetables in Clackamas or pruning rose bushes in Happy Valley, gardening is one of Oregon’s most rewarding summer activities.
But if you’ve ever finished a weekend of yard work with aching knees, sore shoulders, or a stiff back, you’re not alone.
At Renew Physical Therapy, we help Oregon gardeners stay pain-free, mobile, and strong through the busy summer season. With the right physical therapy strategies and injury prevention techniques, you can enjoy your garden — without paying the price later.
Why Gardening Causes Common Injuries
Gardening may feel peaceful and low-impact, but it’s actually a full-body workout that demands flexibility, strength, and endurance. Common motions like bending, squatting, kneeling, twisting, and lifting can take a toll on your body — especially if you aren’t conditioned for those repetitive movements.
We often see gardening-related injuries in the form of:
- Low back pain from prolonged bending
- Knee pain from kneeling or deep squatting
- Shoulder and neck tension from overhead pruning
- Wrist and hand strain from gripping tools
- Muscle soreness from lifting heavy bags or pots
If you live in areas like Gresham, Clackamas, or Happy Valley — where larger gardens and sloped yards are common — you may be even more prone to these types of physical stress.
How Physical Therapy Supports Oregon Gardeners
Physical therapy isn’t just for athletes. It’s also for anyone who wants to move better and prevent pain doing the activities they love — and that includes time in the garden.
Here’s how PT helps:
1. Mobility & Flexibility Work
Tight hips, hamstrings, or shoulders can limit your range of motion and cause compensatory movements that lead to pain. We help restore balance through personalized mobility routines.
2. Core & Lower Body Strengthening
Your core, glutes, and leg muscles stabilize you as you bend, lift, and carry. Our targeted strengthening plans help you perform these tasks more safely and with less fatigue.
3. Posture & Body Mechanics Coaching
We’ll teach you how to position your body to reduce strain on your joints — whether you’re raking, weeding, or pushing a wheelbarrow.
4. Recovery Techniques
If you’re already feeling sore or tight, we use manual therapy, stretching, and recovery exercises to ease pain and accelerate healing.
Smart Gardening Tips from Our PT Team
Planning to spend more time in the garden this summer? These strategies can help prevent injury and reduce discomfort:
Start with a Warm-Up
Just like any physical activity, gardening benefits from preparation. A quick 5–10 minute warm-up can loosen joints and activate key muscles.
Try:
- Arm circles
- Bodyweight squats
- Gentle lunges
- Neck and shoulder rolls
Vary Your Tasks
Avoid doing the same motion (like pulling weeds) for extended periods. Change positions every 15–20 minutes to avoid repetitive strain.
Use Supportive Tools
Raised garden beds, kneeling pads, and ergonomic tools reduce joint pressure and help maintain better alignment.
Lift with Care
When lifting heavy soil bags or planters:
- Bend your knees, not your back
- Keep the load close to your body
- Use your legs to power the lift
- Avoid twisting while holding weight
Take Recovery Breaks
Listen to your body. Rest when needed, and stretch out sore areas to maintain flexibility throughout the day.
When to See a Physical Therapist
If you’re dealing with pain that doesn’t improve after rest — or if you’re noticing new stiffness, weakness, or balance issues while working in the yard — it may be time to consult a physical therapist.
At Renew PT, we work with patients across Portland, Gresham, Happy Valley, and Clackamas who want to garden smarter, not harder.
PT is especially helpful if you have:
- A history of back or joint pain
- A recent injury or surgery
- Arthritis or age-related stiffness
- Balance challenges or limited strength
- A desire to stay active and independent
Renew PT’s Approach to Seasonal Wellness
Gardening isn’t just a chore — it’s a lifestyle. It supports mental health, encourages movement, and helps people of all ages feel connected to their space.
That’s why we take a functional, whole-body approach to physical therapy. Whether you’re sowing seeds in your Gresham backyard or cultivating a flower garden in Happy Valley, we want to help you do it pain-free.
We provide:
- One-on-one care with licensed physical therapists
- Hands-on treatment to improve joint and soft tissue function
- Customized exercise programs designed around your yard work needs
- Education on safe, sustainable movement practices
Garden Without Limits This Summer
There’s no need to let aches and pains steal the joy from your garden. With personalized support from Renew Physical Therapy, you can dig, plant, lift, and rake with confidence — all summer long.
Learn more about us here.
Call us at 503.928.4914 to schedule your appointment today.
