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Yardwork Without the Aches: How Physical Therapy Can Help You Stay Strong This Summer

As the sun shines brighter, many of us find ourselves immersed in summer yardwork. Gardening, mowing, and landscaping offer ample time to get some vitamin D and fresh air. These activities are also a workout—and can place a surprising amount of stress on the body.

How yardwork can lead to injury

Yardwork is more physical than people often realize. Tasks like raking, digging, lifting, and kneeling involve repetitive motions, awkward positions, and sometimes hours of effort—much like a workout. In fact, studies show that activities like raking, digging, and weeding are comparable to walking or other light aerobic exercises. While that means that gardening can have some cardiovascular and other health-related benefits, it also puts yard workers at risk of:

• Lower back strain from bending or lifting improperly
• Shoulder and neck tension from raking or trimming
• Knee pain from extended periods of kneeling or squatting
• Repetitive strain injuries in the wrists or elbows from hand tools

Many of these aches come on gradually—and if ignored, they can lead to chronic discomfort or limited mobility. Fortunately, physical therapy can help prevent these common issues and provide relief if they do arise. Whether you’re pulling weeds or pushing a mower, here’s how to stay strong and pain-free all season long.

How physical therapy helps you garden safely

Physical therapists specialize in helping people move better, reduce pain, and prevent injury. When it comes to summer yardwork, a PT can work with you to:

• Strengthen key muscles. Core, back, and leg strength play a big role in safe lifting and bending. PT-guided exercises can help you build stability where you need it most.
• Improve flexibility and mobility. Stretching tight muscles—especially in the hips, hamstrings, and shoulders—can reduce strain during physical tasks like gardening or trimming.
• Learn proper body mechanics. Small changes, like lifting with your legs instead of your back or using your nondominant hand periodically, can make a big difference. PTs can teach you safer movement patterns tailored to your daily activities.
• Recover from pain or injury. If you’re already feeling sore, a physical therapist can evaluate your condition and design a personalized recovery plan to reduce discomfort and get you back to doing what you enjoy.

Tips to prevent yardwork injuries this summer

• Warm up and stretch before you start.
• Use knee pads when kneeling.
• Switch tasks every 20–30 minutes to avoid overuse.
• Lift with your legs, not your back.
• Use ergonomic tools with soft handles and proper grip.
• Stay hydrated, especially on hot days.

And remember—listen to your body. Pain is a signal that something isn’t quite right. If you’re feeling sore, strained, or uncomfortable, take a break or end yardwork for the day.

When to consider physical therapy

Some soreness after yardwork is normal, especially if you’ve been more active than usual. But if discomfort lingers longer than a day or two—or worsens with each gardening session—it may be time to check in with a physical therapist. Watch for signs such as:
• Persistent back, shoulder, or knee pain
• Tingling or numbness in your hands or arms after using tools
• Pain that interrupts sleep or limits daily activities
• Feeling unsteady or off balance when bending, lifting, or reaching

You don’t have to wait for a major injury to benefit from physical therapy. Early intervention can prevent minor issues from becoming long-term problems and keep you doing the things you enjoy—like tending your garden—with confidence.

Enjoy summer without the aches

Yardwork doesn’t have to leave you feeling stiff or sore. With the right strategies and support, you can stay active, independent, and pain-free all summer long. If you’re experiencing discomfort—or want to prevent it before it starts—our physical therapy team at CPT Rehab is here to help.

Let this summer be about enjoying your garden, not recovering from it.