Gardening Ergonomics 101

Garden Ergonomics to Decrease Pain

Many people love to take on gardening as a hobby. However, if you aren’t doing it correctly, it can put a lot of strain on your back, knees, wrists, and hands.  Maintaining a good posture and using the correct tools is an easy way to decrease muscle pain and fatigue.

  1. Keep your back straight! Bend at your knees if you need to get down closer to the ground when using small tools. Bending at your back will place excess strain on the muscles and joints of the spine, which can lead to pain.


  1. Kneeling is a great alternative to squatting if you need to spend an extended period of time close to the ground. It is important to kneel on one knee, not both.  This takes some pressure off the knees while also making it easier to keep the back straight.


  1. Use a gardening seat if needed, but make sure to maintain a kneeling position to ensure good posture. If you aren’t careful, you will catch yourself rounding your back!


  1. Knee pads or kneeling pads will decrease knee pain by giving the knee some cushion while you are on the ground.
  2. Make sure long handled tools like hoes, rakes, shovels, etc. are as tall or taller than you. This will help you stand straighter.  If you have to bend, it is important to bend at the hips and knees to maintain good posture.  Lightweight tools are also a good idea. They decrease the stress on the joints in the wrist and hands.


  1. Change positions frequently to avoid repetitive stress and overuse. Also, stay hydrated!

Happy gardening! 🙂