Pilates Tips for Gardeners

Spring arrives meteorologically this  Sunday  and it has definitely felt more spring like this week here in Devon. The Blossom has sprung into life, daffodils are nodding their heads, the Camelias are glorious and I’ve even seen some early Tulips this week. Birds are twittering early in the morning, it's light still for my 6pm Thorverton class and more than anything we have actually seen and felt the warmth of the sun.

Having had a week off teaching last week, I returned to classes this week to a couple of people complaining of aches and pains from their backs. Turns out they’ve been in their gardens! Yes, the return of the annual spring/ summer back issues. So, I have said to my dear clients that I will write them a short article on how to care for their bodies whilst out attending to their beloved gardens.

Here are more top recommendations for how to look after your body whilst attending to all things blooming outside:

1. Warm Up:

You wouldn’t head out for a run without warming up — and gardening is no different. It’s physical work.

Have a brisk walk round your garden to warm up your muscles, use the time to plan what you are going to do and get your gardening tools ready!

Try and make a plan that mixes tasks in various body positions and set a time limit to change so you move regularly.

Before you pick up a spade:

• Roll your shoulders gently forwards and backwards

• Slowly turn your head side to side

• Perform a few gentle roll downs, standing side bends and rotations to prepare the spine for movement

This increases circulation, wakes up your muscles, and prepares your joints for movement.

2. Mind Your Posture (Especially Your Spine)

One of the biggest causes of back ache in gardening is prolonged bending from the waist.

Instead:

• Hinge from the hips, not the lower back

• Keep your spine long rather than rounded

• Engage your abdominal muscles gently to support your lower back

• Use a kneeling pad or gardening stool when working at ground level

Think of lengthening through the crown of your head and keeping your chest open. Small posture corrections can make a huge difference over time.

3. Core Core Core……

   
   

Use Your Core and try keeping the spine in a neutral position rather than slumped forwards while gardening, makes your spine a lot less vulnerable. That strong low abdominal support you’ve been developing is critical when you’re bent over and working.

Not only do your Abs need to work as you’re digging, pulling, and lifting, but they need to stay engaged the whole time you’re bent over to support your lower back!

A strong core is your best defence against gardening-related back pain. Pilates is particularly effective because it focuses on deep stabilising muscles that support the spine.

Regular pilates practice can: Improve posture, Increase flexibility, Enhance balance, Reduce the risk of strains and sprains. And when I say regular, I do mean more than once a week!

4. Break Up Repetitive Movements

   
   

Weeding, pruning, and digging all involve repetitive actions that can overload specific muscles and joints.

To avoid strain:

• Change tasks every 20–30 minutes

• Alternate sides when digging or raking.  We tend to always put our dominant leg forward.  If you do this while you’re gardening, there’s a good chance you’ll be doing 100+ lunges going down and getting back up on one leg and zero on the other side.  This will overdevelop your strong side, and continue to weaken your weak side, shifting your hips, pelvis, and back out of alignment.  Think equality and balance!  Alternate legs to work both legs evenly to get to the ground, and you’ll find your body feels better when you’re finished.

• Stand up and stretch regularly

Variety prevents overuse injuries and keeps your body balanced.

5. Lift Smart, Not Heavy

Moving pots, compost bags, or watering cans is where injuries often happen.

When lifting:

• Stand close to the object

• Bend your knees, not your back

• Keep the load close to your body

• Avoid twisting while carrying

If something feels too heavy, split it into smaller loads or ask for help. Your back will thank you.

6. Stretch Afterwards

Once you’ve finished in the garden, don’t just collapse onto the sofa. A short cool-down helps prevent stiffness the next day.

Focus on stretching: Hamstrings, Hip flexors, Chest and shoulders, Lower back - gentle extension exercises.

Healthy Gardening Starts With a Healthy Body

Gardening should leave you feeling satisfied, not sidelined with back pain. By improving posture, building core strength, and being mindful of how you move, you can enjoy your outdoor space for years to come.

At Exe Valley Pilates we are passionate about helping people stay active and pain-free — whether in the studio or out in the garden. With a few smart habits and regular strengthening work, you can keep both your garden and your body thriving. 🌿

Keen to start a class? NEW EARLY MORNING CLASS 7:45AM MONDAYS AT THE SALUTATION INN, TOPSHAM. Focusing on wellbeing and strength building.

Other classes are available see website timetable for details.

To book in or have a chat with Beth contact What’sApp: 07875 437022 or email exevalleypilates@gmail.com