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Gardening on ground anthony wade unsplash
If you have any form of chronic pain, you may sometimes find it hard to spend time gardening. We share tips, tools and techniques to help make gardening more comfortable and enjoyable.
  • Time in the garden can be great for mental wellbeing, lifting your spirits and offering relaxation
  • Different activities allow you to keep active, whether that is gentle movements or more vigorous ones
  • Getting into nature can offer a welcome distraction, motivation and may help take your mind off any pain
  • Gardening offers the opportunity to connect with others, by sharing tasks, produce or gardening tips
Women drinking tea age positive library
Two people on a bench drinking tea

Chronic pain, in its many different forms, affects a huge number of people. In the UK, around 8 million adults report having chronic pain that is moderately to severely disabling. Those affected by pain at some level may be even higher – potentially as much as a third of the UK population.

There are many types and causes of chronic pain. Some of the most common include:

  • Joint pain, including arthritis
  • Headache
  • Back pain
  • Fibromyalgia
  • Neuropathic pain or neuralgia

Many people with chronic pain may experience more than one type. Major events such as cancer, menopause or an operation may also bring on or worsen symptoms.

Living with chronic pain can completely transform people’s lives and what they are able to do. There is also a significant economic cost, with back pain alone estimated to cost around £10billion in the UK each year.

I've lived with chronic pain for 20 years but as I've aged (and particularly since menopause) I've had to lower the regularity and types of tasks I do.

Respondent, Thrive gardening and chronic pain survey

If you have chronic pain, you will most likely be under the care and support of healthcare professionals. According to NICE guidelines, self-management can also be used from early stages and can complement other therapies.

Gardening and time in nature may not be able to cure chronic pain or the causes of it. But it can be used as part of an overall health and wellbeing plan.

Important medical advice

Always speak to your GP before starting any new course of activity. They can give specific advice and recommendations based on your individual situation.

Leo B with broom Janine S weeding Charlie Garner 2019
A person holding a broom in a garden

Gardening for mental health

Time spent gardening and connecting with nature can have a positive impact on mental wellbeing.

Focusing on gardening activities, or the natural world around, can be a welcome distraction from thinking about pain.

Gardening is good because I can focus intensively on what I’m doing, concentrate on a problem or go into a kind of trance.

Respondent, Thrive gardening and chronic pain survey

There is a growing body of research to support the idea that gardens and green spaces can help with mental health.

Research in Sweden found access to a garden has a significant positive impact on stress. This is true even if the person has a simple balcony.

A report in Nature Medicine found that hobbies such as gardening, reading, and arts and crafts are linked to lower levels of depression in people aged 65 and older.

A UK government-backed project looking into tackling mental ill health through green social prescribing found that activities including community gardening and nature walks contributed to an increase in happiness and life satisfaction and a decrease in anxiety

I love the effect gardening has on my mood, and I do hope it is improving my overall health. However, some aspects of it … cause my lower back pain to grow worse.

Respondent, Thrive gardening and chronic pain survey

Some people prefer gardening alone. There are also ways to connect with others through gardening. This could be by getting help with gardening jobs – particularly more demanding ones. Or you could share gardening tips and produce with family, friends, and neighbours.

Another way to connect through gardening is to join a community garden or local gardening club. Or, you could join our online Thrive Gardening Club and sign up for our regular newsletters!

Survey results

In a 2024 Thrive survey on gardening and chronic pain, 86% of respondents said gardening helps boost their mood and 80% said it makes them feel less stressed / more calm.

Gardening for physical health

Gardens and nature offer the opportunity to support physical health in different ways.

If manageable, more active tasks like digging and mowing can help burn calories. There are also a wide range of gentle activities that involve flexibility and dexterity. Sowing seeds, deadheading, and pressing flowers are all examples of these.

I find keeping active and being outside relaxes me and takes my mind of the pain for a time.

Respondent, Thrive gardening and chronic pain survey

Pain management is an area of medical science that continues to develop in terms of best practice. Increasingly, it is suggested – for example, in the Resolve Back Pain handbook – that bending and as much normal movement as possible is to be encouraged for those with chronic pain.

Survey results

In a 2024 Thrive survey on gardening and chronic pain, 70% of respondents said gardening helps with physical fitness. While 25% said gardening helps them to manage chronic pain symptoms, 25% also acknowledged it can make their symptoms worse.

You may find some gardening activities make your pain symptoms feel worse. Finding the right technique and tools for you, along with some advance planning, may help make this more manageable. We offer advice below.

Being physically active can often have a positive knock-on effect on mental wellbeing, reducing stress, anxiety, and depression.

Chris karidis 8 Ybrca H e ZY unsplash
Sunset over a calm valley. Image credit - Chris Karidis, Unsplash

Whether you are an experienced gardener or are just getting started, if you have chronic pain there are a few important things to think about. This can help make gardening more accessible and enjoyable.

Finding motivation

You may sometimes find it hard to get the motivation to go into the garden, particularly if you are feeling low on energy. Here are some tips to help you through these days:

  • Be kind to yourself. Do what feels right, no matter how small. You could just go outside for a few minutes and listen to the sounds or look out of the window and enjoy seeing nature.

It’s hard to get out and have the motivation.

Respondent, Thrive gardening and chronic pain survey
  • Have items set up so they are easier to do on low energy days. For example, have bird feed near the back door so it’s easy to pick it up and fill feeders.
  • Work together with someone else on these days, so they can offer extra encouragement

A cup of tea and biscuits always works for me as motivation!

Respondent, Thrive gardening and chronic pain survey
  • Have an inspiration day. Read gardening magazines or watch gardening videos and talk about your ideas with others. You may start to feel more inspired for another day
  • Play the radio or start a podcast and take it out into the garden with you
  • Set yourself a very small and easily achievable garden goal then congratulate yourself for doing it

Love yourself and your garden for what you are – messy, complicated, beautiful and bursting with opportunities to connect.

Respondent, Thrive gardening and chronic pain survey

Warming up

Like with any physical activity, it can be a good idea to gently warm your body up before you begin gardening.

You could do a few minutes of gentle stretches or take a short stroll around the garden. It is a good idea to consult with a healthcare professional about the right sort of stretches or warm-up routine for your individual needs.

Little and often

You may find it easier to work in short bursts to avoid getting too tired or to reduce pain.

You can break gardening activities into small steps and not worry about doing everything at once. For example, you could just weed one small area, or just water the plants that need it the most – like containers.

I can only do short bursts in the garden, and I rely on things like low chairs and tools to help me.

Respondent, Thrive gardening and chronic pain survey

Take frequent rests – a good spot of looking at the garden is an enjoyable activity too!

You may find it takes longer to complete activities than you make like. Try not to feel frustrated and accept that things will happen at a slower pace.

Vary activities

As well as just doing little bits, you may find it more comfortable to change what you’re doing. This avoids staying in the same position.

For example, you could do a little bit of tidying, take a break, then enjoy a sensory stroll to admire what’s growing.

You may find it helpful to set a timer for 20 minutes to avoid the frequent gardening problem of getting carried away with an activity!

Consider garden design

Some changes to your garden layout and what you grow may make it easier to manage.

Raised beds are fantastic for bringing plants closer to you, allowing you to adapt your body position.

We've installed raised beds - it's SO much easier to get to the soil & plants now. This has been a long-term project though & meant a lot of saving up.

Respondent, Thrive gardening and chronic pain survey

You may find gardening in containers easier to do. Containers reduce the need for weeding and digging. They do need watering more often, though, as soil dries out faster in containers. You can position containers close together to make watering easier to do.

You could also choose to grow low maintenance plants, that take less effort to care for.

If you need to do more from a seated position, there are plenty of tabletop activities. If you have a table outside you can work at, you can sow seeds and plant up containers, for example, while sitting down. Find more suggestions towards the end of this article.

Our guide to accessible garden design has plenty more suggestions.

Get help where needed

You may find some activities are more difficult to do, or trigger pain. By getting help with these, you can leave yourself free to enjoy activities you enjoy most and feel most able to do.

Our guide to getting help in the garden offers advice on finding support.

I pay someone to cut the grass. Gardening lifts the spirits and is an essential part of my life.

Respondent, Thrive gardening and chronic pain survey
Ergonomic easy grip trowel with arm support
Ergonomic easy grip trowel with arm support

You may be able to carry out some gardening activities without adjusting tools or techniques.

If needed, there are ways to make activities easier to do and reduce potential impact. We share some tips for key gardening activities below.

Top tip

If possible, try and hold any tools before buying so you can test that they are the right length and weight for you. Keep your tools sharp and in good condition so they are as easy as possible to use.

Lightweight long-handled tools

If you want to garden at ground level, lightweight long-handled tools may help you maintain a more comfortable body position.

Think about the activities you want to do and the most suitable long-handled tool. For example, if you want to weed garden beds you may want a long-handled hoe. Or, if you are pruning you may want long-handled pruners. See below for specific advice for different activities.

Multi-change tools

Multi-change tools allow you to change the tool head to suit the activity. There is usually a choice of handle lengths – i.e. multi-change short or long-handled tools. This avoids having to carry around lots of different tools.

Changing the tool heads around can require some dexterity. It is worth checking you are comfortably able to do so before buying.

Search for multi-change tools online

Ergonomic tools

You can find ergonomic versions of many garden tools, particularly hand tools. Many of these have handles designed to reduce hand and wrist strain, making every day gardening jobs more comfortable to do.

Search for ergonomic garden tools online

General gardening equipment

These items are useful for a wide range of activities.

  • Good quality gardening gloves. If you garden in colder weather and feel the cold, you may want to get thermal gardening gloves
  • Kneeler seat with handles. This can be very helpful when working at ground level, or at a raised bed. It can be used as a knee support, or as a small seat. The handles offer support to help you get back up again
  • Knee pads or kneeling mat. If you want to get closer to ground level, you can find pressure absorbing knee pads, made from memory foam, which help distribute pressure on the knees. If you find attaching knee pads fiddly, you could opt for a kneeling mat instead.
  • Hard soled shoes. Having shoes with good sole support can give you extra grip and reduce the risk of slipping

Gardening gives me solace. I can do gentle things like pruning pot plants by hand and watering. If I wasn't doing that, I’d probably just lay in bed, so it gives me incidental exercise.

Respondent, Thrive gardening and chronic pain survey

Moving things

  • Many gardening activities involve moving things. It’s a good idea to make a plan before you start moving things, so it’s done in the easiest way possible
  • When planting containers, move the pots before filling them, then plant them up in place. This avoids having to move heavy, soil-filled containers. You may also prefer to have a larger number of smaller pots that are easier to transport. Plastic pots are also lighter in weight than metal or terracotta ones.
  • If you are lifting items like pots and plants, be aware of good lifting technique. Avoid bending your back and bend using your legs instead. Try to engage your core.
  • You may like to get help with heavy lifting

If items are too heavy don’t be tempted to lift yourself, ask for help. With other smaller items just take your time and don’t rush.

Respondent, Thrive gardening and chronic pain survey
  • There are lots of items available to help transport tools and equipment. A garden trolley is very useful. You can also get small, wheeled plant pot trolleys. If you would like a wheelbarrow, you may find a two-wheeled version more stable than a one-wheeled wheelbarrow

I use a small sack trolley to move objects.

Respondent, Thrive gardening and chronic pain survey

Digging

  • Digging can be a very vigorous activity. You may decide this is an activity to get help with it if it causes too much pain.
  • You can reduce the need for digging by following the no dig method. There is plenty of information, including FAQs, on Charles Dowding’s website.

Quit and go no-dig, it’s an absolute game changer. Get someone to assist if a plant needs lifting.

Respondent, Thrive gardening and chronic pain survey
  • Raised beds and containers have less need for digging than ground level beds and borders
  • If you are digging, do small amounts at a time and take plenty of breaks
  • Think about your back position when digging. If you are digging from a standing position, you may find standing with your back straight and pushing down is a more comfortable way of working
  • Try to dig when the ground is soft. Avoid digging in winter or summer when the soil is either frozen or very dry and hard. Applying a thick layer of mulch regularly can help improve the quality and softness of your soil
  • Look for a lightweight tool that is comfortable to use. You may find a lightweight long-handled spade easiest, or a lightweight border fork to reduce the amount of soil that needs lifting.

I like to use a root slayer shovel with a thin blade.

Respondent, Thrive gardening and chronic pain survey
  • If working at ground level, a kneeler with handles, kneeling mat or kneeling pad can protect your knees
  • A lightweight trowel is a good tool for ground level digging.

Raking

  • Raking is an activity that involves repetitive movement. When you rake, maintain a good posture and try to develop a gentle, consistent movement.
  • Look for a lightweight rake

I use a child’s lightweight rake and a kneeler.

Respondent, Thrive gardening and chronic pain survey

Weeding

  • Reduce the presence of weeds by adding a good layer of mulch once or twice a year
  • You may also like to grow groundcover plants, like hardy geraniums, lesser periwinkle (Vinca minor) or creeping thyme to create a carpet of wanted plants
  • Plants growing in containers generally need a lot less weeding than flower beds and borders

Less is more! Weed one pot on a table at a time and feel the achievement.

Respondent, Thrive gardening and chronic pain survey
  • It’s very easy to get carried away when weeding as you can quickly see the positive effects! Aim to do a small area at a time and take breaks
  • Little and often is a good approach with weeding. Removing weeds when they are still small makes them easier to get out
  • You may like to try and alternate between which hand you use to weed, to avoid too much strain on one
  • Although weeding can be done using your hand, you may find using tools, like a lightweight hand fork, more comfortable

I find a narrow sharp-edged trowel easier to work with when weeding.

Respondent, Thrive gardening and chronic pain survey
  • If you are weeding at ground level, you may find it more comfortable to sit to weed. A kneeler with handles or a stool is helpful. If you are working all the way at ground level, knee pads or a knee mat will support your knees

A kneeling stool is brilliant! It gives support to and from a kneeling position AND provides a mobile seat for when I need to rest.

Respondent, Thrive gardening and chronic pain survey

Watering

  • Mulching with a good layer of organic material once or twice a year can reduce how often you need to water
  • You could prioritise the plants that really need watering, like containers or seedlings, to reduce how long you need to spend watering
  • If you find the repeat squeeze action on a hose uncomfortable, use watering cans instead. Plastic watering cans are lighter than metal ones. You could look for a smaller size, e.g. 6 litres instead of 10.

I now use a jug to water with as I can’t use a watering can.

Respondent, Thrive gardening and chronic pain survey
  • To reduce strain carrying a watering can, you could fill it half way each time so it is lighter to lift. This will mean more trips, though. You can also use a trolley or wheelbarrow to transport your filled watering can
  • You may find it more comfortable if you use one hand to support the base of the watering can while the other holds the handle

If I’m using a watering can, I water the lower down plants first when the can is full and heavy, then the higher plants once there is less water in the can so it's lighter.

Respondent, Thrive gardening and chronic pain survey
  • Some people may prefer a hose, as it requires less trips and carrying. You may find an expandable lightweight hose easy to use. It pulls into position and springs back into place
  • There are different designs of hose head. You may want to test a few options until you find the one that is most comfortable to use.
  • You may prefer to sit on a chair or stool to water while using a hose instead of staying standing
  • If you place Water butt(s) and standpipes at convenient spots around the garden, this can help reduce how far you need to walk to collect water

I use a water butt but also have containers around the garden to collect rain water.

Respondent, Thrive gardening and chronic pain survey
  • You could look at putting an automatic watering system in place. These can be fiddly to install, requiring some help, but once in place do the watering for you

Pruning and deadheading

  • Pruning involves a repetitive squeezing motion, which can become painful over time. Do little and often – don’t feel the urge to tidy everything at once!
  • Loppers are good for pruning larger stems. They are operated with two hands, so some people find them easier than secateurs
  • Pruners or secateurs with a ‘cut and hold’ action keep hold of the cut material, which means you don’t need to pick it up from the ground

I use Kimura pruning scissors rather than secateurs. They are lighter, easier and not such a stretch of the hand joints.

Respondent, Thrive gardening and chronic pain survey
  • Ratchet secateurs use ratchet springs and a mechanism to make cutting easier and can be good for anyone with weak wrists or arthritis
  • Trimming shears are useful for light trimming jobs
  • A cordless hedge trimmer is good for large areas of hedge trimming. Avoid using hedge trimmers above head height as this can increase the risk of injury. Lightweight long-reach / telescopic versions are available if you need to trim at height.
  • A litter picker can make it easier to pick things up from the ground

Mowing the lawn

  • Mowing can be a very physical activity. It may be one you choose to get help with, or only do when it’s really necessary. You may decide to stop mowing the lawn completely during summer
  • If you have a large lawn, you could consider reducing the size of it to make it easier to manage
  • If you are mowing, don’t feel the need to do it all in one go. Take regular breaks
  • Try planning a mowing route that involves gentle turns and circular motions, instead of needing to lift and drag the mower
  • Lightweight electric or cordless lawnmowers are lighter than petrol versions. If you have a smaller lawn, a cordless lawnmower avoids the trip hazard that comes with an electric corded version
  • The technology with robot lawn mowers has improved considerably. They can now produce a decent all over mow on small or medium lawns. Some versions are able to tackle slopes

Tidying

Compost

  • Tumbling compost bins can be easier to use than static ones, as you can use a handle to turn the compost instead of needing to use a spade.
  • A wormery can be a good compost bin alternative if you just want to dispose of a small amount of waste
Deadheading a pansy
A person deadheading a pansy

It’s always a good idea to do the things you enjoy in the garden. If you would like inspiration for some activities that are less vigorous, find some ideas here.

Seated activities

All of these activities can be done sitting, if this is more comfortable for you:

Lighter physical gardening activities

If you would like to get out and into the garden, the following activities keep you active, but at a gentler pace:

Time in nature

You don’t have to do gardening activities to get the benefits of nature. Sometimes, just spending some time in the natural world may be what you need to feel good. You could try one of these:

  • Go outside and try and appreciate nature using all your senses. This could be in your own garden or at a nearby green space
  • Do things outside that you would usually do inside – have food or a drink, or talk with friends
  • Practice mindfulness in the garden. Sit quietly, even for just a few minutes, and listen to everything around you
  • Fill bird feeders, then wait and observe any visiting birds
  • If you don’t feel like going out, watch wildlife live on your computer. You could find a wildlife webcam so you can enjoy seeing different animals going about their daily lives

Indoor activities

Although there are many benefits of being out in the fresh air, you can also get the enjoyment of gardening indoors. All of these activities are perfect for indoor days:

We all have days where we’re not in the mood for doing much and that’s ok too. The garden and nature will wait patiently and still be there whenever you feel like it.

With thanks to British Pain Society for support creating this advice guide
British Pain Society

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