Growing Without Groaning: A Brief Guide To Gardening When You Have Chronic Pain

When I look at economic news — the housing crisis, high food prices, or the possibility that artificial intelligence will render my skills obsolete — I often come back to the same thought: I should start growing my own vegetables.

Research shows that gardening and spending time in nature can not only save you money and fresh groceries, but can also reduce stress, depression, and anxiety. For people like me who live in cities where community gardens are popular, gardening helps create a sense of community with the neighbors.

And of course, regular, moderate-intensity planting, weeding, and pruning practice can benefit overall health.

It's like winning anywhere. But there is a problem. Like about 20% of adults in the United States, I live with chronic pain, much of which is back pain. In my pelvis and legs, which can make bending or squatting very uncomfortable.

Fortunately for me, this spring I met with Rebecca Stevenson, a clinical physical therapist at Newton Wellesley Hospital in Massachusetts. She has a passion for plants: growing flowers like stonecrop, coleus, peonies and herbs in her garden, she has many ideas on how to change gardening to prevent pain.

She says gardening can be beneficial for people with chronic pain. “You do exercises, you breathe in nature and your lungs expand nicely. You also coordinate the work of the arms and legs.” Luckily, he says, “there is a way to take care of the garden so that you don't get injured and suffer later.”

Here are some Stevenson tips on how to get your hands dirty without hurting yourself.

don't take it to heart

Stephenson says that, like any physical activity, you can increase your gardening endurance one step at a time. Do not exaggerate. "I was on the road for four or five hours and that takes me two weeks." But his professional experience helps him to stand on his feet. "I'm going downstairs. Instead of crossing your line, I'm trying to cross it," she says.

“What I really recommend is taking your garden plan and seeing how you can break it down into smaller pieces and quite reasonably figure out how much time you can physically devote to it. So it could be half an hour, it could be 15 minutes, it could be an hour, then take a break, switch positions, stretch,” she says.

Take "functional reinforcement"

"Sometimes people only wear a back brace when they're gardening, and it reminds them a little bit more to use their core muscles," says Stevenson. It's worth a try, even if it feels uncomfortable, she says. "This isn't your grandma's house where you wear a belt all day. You only wear it for an hour.

sit and stand gracefully

Stephenson recommends using a stadium chair that stands on the floor and provides back support when working while seated. Spread your legs sideways in a V-shape, with your knees straight or slightly bent, and work the bandage straight forward. You can also bend one leg and press the foot against the inside of the opposite thigh.

And when it's time to get up from the seated work position, do the following:

Twist your torso to one side and place both hands on the floor.

Using your hands, push yourself into a position on the table with both hands and both knees on the floor.

Raise your torso until it is perpendicular to the floor and place one foot on the floor in front of you.

Lift your other leg to stand up.

Try "Four Legged"

For more freedom of movement, kneel with both knees on a foam pad. Then, with both hands on the floor, step forward into a table position with your back straight and your arms and legs perpendicular to the floor. You can then work with your dominant hand while supporting your weight on the floor with your non-dominant hand.

go on your knees

Kneeling with one knee on a pillow and the foot of the other foot on the ground (like proposing or protesting the national anthem at a football game). Support your elbow with your front leg as you work. This is a good position for using a small shovel or trowel and you can operate the tool with both hands.

Note the raised beds

Instead of getting on the floor, you can lay the floor on yourself with an elevated, waist-high bed. According to Stephenson, the bed should be about twice the width of your arm. Tighten your core muscles as you lean forward against the side of the bed that supports your pelvis as your upper body flexes. You can even put a foot on a stool for extra support.

Stephenson recommends raised beds, especially for the elderly. “An older person may have one in their yard, in their apartment, or on their back porch. It could be her salad, it could be spinach, lots of herbs that could change the way it's prepared to make it a little more exciting. She says. In addition to creating a raised bed, vegetables can also be grown in pots attached to railings.

Switch sides and dominant hand regularly

To minimize damage from repetitive, unbalanced movements such as digging or raking, Stephenson recommends rotating hands regularly, say every five minutes, alternating between using the non-dominant hand on the shovel or rake. In the case of a rake in particular, he suggests placing the rake in front of you and pulling it symmetrically towards you.

Do you have any gardening tips for chronic pain? Send them to shots@npr.org and they may appear in a future NPR Health newsletter.

Andrea Muraskin writes the NPR Health newsletter and is a freelance writer and audio producer based in Boston.