Gardening with Arthritis
Gardening is a rewarding activity that connects us to nature, supports our overall well-being, and allows us to create beautiful, functional outdoor spaces. For Eileen Davidson, who lives with multiple types of arthritis, gardening also offers relief from brain fog and pain.
“Gardening isn’t just a hobby. It’s an escape to nature when my health doesn’t let me leave the house,” she says.
For Eileen, gardening supports both her physical and mental health.
“I love gardening because it is a low impact physical activity that I enjoy and it isn’t a structured routine,” she explains. “It improves my mood, reduces stress, and increases the time I spend outdoors.”Gardening can also provide access to fresh, healthy food at a time when grocery costs continue to rise. But for people living with arthritis, gardening requires thoughtful adaptation, pacing, and planning to reduce discomfort and added strain on joints, and prevent flare-ups that tasks such as digging, lifting, kneeling can cause.
Preparing the Body Before Gardening
Warming up before starting gardening helps prevent injuries and reduces stiffness – much like how you warm up for strength training.
Before you start:
- Do gentle stretches
- Take a short walk
- Use heat or ice packs, or take a warm shower, to ease stiffness
Regular physical activity outside of gardening can also build your tolerance for gardening tasks. Ask your physiotherapist for exercises you can do to improve your comfort.
Gardening during the morning or evening when the temperature is lower can reduce the risk of heat stroke or sunburn, which is particularly important since many medications that treat arthritis can cause photosensitivity. As well, while heat may relieve arthritis symptoms for some people, it can worsen them for others.
Gardening has also become a great way for Eileen to communicate about symptoms she’s experiencing.
“If I am struggling to do tasks in the garden, I explain this to my healthcare team. It helps us identify whether I need to adapt how I’m gardening or address an unrelated arthritis flare.”
How to Adapt Your Garden to Reduce Strain
Pacing yourself is essential when gardening with arthritis because overdoing it can throw you into a flare. Take regular breaks every 30-60 minutes.
Thoughtful garden design also improves accessibility. Below are some design aspects to consider.
• Raised garden beds and containers reduce the need for bending or kneeling and can be built or purchased at heights that are easier on the joints, with an ideal height of 24+ inches. For deep beds, consider the hugelkultur method: fill the bottom with logs and branches before adding soil. This saves money, improves drainage, and gradually enriches the soil as the wood breaks down.
• Mulching and dense planting reduces the need for frequent watering and weeding, which means less bending, pulling, and strain on painful joints.
• Low maintenance plants like native perennials and ground covers.
Make Digging Easier
Digging is one of the most demanding garden tasks. Instead of pushing through pain, try these tips to ease the strain of digging:
- Dig when soil is slightly damp, not dry or muddy
- Water the area the day before if needed
- Use a sharp, narrow, pointed shovel
- Try a garden fork, which often requires less force
- Consider “no-dig” gardening by layering compost on top and letting soil organisms do the work
Your Gardening Tools Checklist
When choosing gardening tools, look for options that reduce strain and support your joints. Look for:
- Lightweight, ergonomic designs
- Non-slip handles
- Compression gardening gloves
- Long-handled tools
- Gardening stools or benches
- Kneelers or padded knee supports
- Lightweight hoses and adjustable spray nozzles
- Drip irrigation or soaker hoses
Gardening gloves, knee pads, supportive footwear, and sun protection help reduce strain and injury risk. Healing from an injury may take longer with inflammatory conditions, so prevention is key.
Enjoying gardening with arthritis is possible. By pacing yourself, adapting your environment, and using supportive tools, you can enjoy its physical and mental benefits without unnecessary strain.
