As the days shorten and we head into harvest season here in Kamloops, many of us are spending extra hours in the garden—hauling veggies, pulling weeds, or digging into the soil for one last round before the frost. Gardening is such a rewarding way to connect with nature, but it can also leave you with sore muscles, stiff joints, and the occasional blister if you’re not careful.
The good news? A few small changes in how you dress, move, and pace yourself can go a long way toward keeping gardening enjoyable and pain-free. (And if you’re looking for more inspiration, the City of Kamloops community garden programs are a great way to get involved and connect with other local gardeners.)
Here are some of my favorite tips I often share with patients.
1. Dress for the Sun
Wear light, breathable clothes and don’t forget a hat. Sunglasses and sunscreen are also essentials. It might not feel like summer anymore, but the late-season sun can still be strong.
2. Protect Your Hands
A good pair of gloves not only prevents blisters but also shields your skin from cuts and possible infections. They also give your hands a break from gripping tools for long stretches.
3. Supportive Footwear Matters
Choose shoes with solid support and a bit of grip. They’ll keep you steadier on uneven ground and save your feet from aching after hours outside.
4. Use the Right Tools
Ergonomic or long-handled tools can make a big difference. They reduce strain on your wrists and back, and lightweight versions are easier to use when you’re out there for hours. For even more tips on smart gardening, you might enjoy the Thompson Shuswap Master Gardeners.
5. Lift Smarter, Not Harder
When moving heavy soil bags or pumpkins, bend your knees and keep the weight close to your body. Avoid twisting as you lift—your back will thank you.
6. Stretch and Reset
It’s easy to lose track of time in the garden. Stand up, stretch your arms and back, and reset your posture every 20–30 minutes. A little movement break helps prevent stiffness.
7. Switch It Up
Alternate between tasks like weeding, watering, and harvesting. Changing positions gives your muscles a chance to rest and keeps you from overloading one area.
8. Protect Your Knees
A kneeling pad or small garden stool can make long stretches on the ground much easier on your joints.
9. Pace Yourself
You don’t have to finish everything in one day. Break your work into smaller sessions, especially if your body is already feeling sore or tired.
10. Listen to Your Body
A little muscle fatigue is normal, but sharp or lingering pain is a sign to stop and take a break.
Common Gardening Aches We Treat at Well+Able
I often see gardeners in the clinic with:
Low back pain from bending or lifting.
Shoulder and neck tension from hours of weeding or raking.
Knee irritation from kneeling on hard ground.
Wrist and hand pain from repetitive gripping.
If gardening leaves your neck or shoulders feeling tight, you might also like our blog on neck pain relief. And if you’re curious about why pain shows up in the first place, our post on understanding pain is a great place to start.
Massage therapy can help ease these aches, improve mobility, and give you strategies to prevent the same issues next season. At Well+Able, we also add simple exercises and movement tips so you feel confident working in your garden without worrying about pain.
Bringing It Back to You
Gardening is meant to be joyful and grounding—not painful. With a few adjustments and some awareness of how your body moves, you can make the most of this harvest season and keep yourself feeling well.
If you’re finding that gardening leaves you achy or limited, I’d be happy to help. Book an assessment at Well+Able, and together we can create a plan to reduce your pain and keep you moving with strength and ease.