Embracing Gardening with Chronic Pain, Strategies for A More Comfortable and Rewarding Experience

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Gardening is not only a deeply fulfilling pastime but also a therapeutic escape that allows us to unwind and divert our minds from daily stresses, effectively reducing tension and promoting mental well-being. Immersing ourselves in the rhythms of nature, nurturing plants, and witnessing them flourish can provide a profound sense of satisfaction and peace.

However, it’s important to acknowledge that gardening can be physically demanding, which may present challenges for those with chronic pain. There is a distinction between enduring chronic pain, which can be managed, and being in a state requiring chronic care, which may prevent you from gardening. This article offers practical solutions to make gardening a more accessible and enjoyable activity for everyone, regardless of physical limitations.

1. Creating an Accessible Gardening Space

To minimize discomfort and enhance your gardening experience, consider adapting your space to improve accessibility and meet your physical needs:

Elevating Garden Beds

Utilizing raised garden beds or placing container gardens on a low bench can elevate the plants to a more accessible height, reducing the need to bend or kneel and thus alleviating stress on the back and knees.

An ergonomically designed garden bed can significantly lessen back strain and enhance comfort during gardening, particularly for individuals with back issues or chronic pain. Although the ideal height may differ based on a person’s height and mobility, it is generally advised to opt for a garden bed height that eliminates the need to bend over.

For most, a practical height for raised garden beds, especially for those with back problems, is around 70 to 80 cm (28 to 32 inches). This height enables most people to comfortably manage the garden while standing, seated on a stool, or using a wheelchair, reducing the necessity for bending and stretching.

Adjusting the height to the gardener’s specific requirements is essential to ensure maximum comfort and minimal strain. Various raised bed options are available at garden stores, offering different heights to meet individual needs.

Vertical Gardening

Vertical gardening is an innovative method that optimizes space and reduces the need for bending, making plant care more accessible by using vertical surfaces.

By employing trellises, wall planters, and vertical support systems, gardeners can cultivate a variety of climbing plants including vegetables such as pole (climbing) beans, peas, cucumbers, pumpkins and melons, as well as tomatoes, all of which can be trained to grow upwards on structures, maximising garden space and easing harvest.

This method not only enhances accessibility, making it easier to tend to plants without the need to bend or kneel, but also adds an aesthetic dimension to garden spaces. Vertical gardens are especially advantageous in urban environments with limited ground space, allowing gardeners to cultivate lush green walls that offer both visual pleasure and a harvest, all with less physical strain than traditional gardening methods.

Improving Pathways

Ensure that pathways are wide enough to accommodate mobility aids such as walkers and wheelchairs if needed. A minimum width of 90cm (36 inches) is recommended. Pathways should be paved or covered with a smooth, firm material such as concrete, asphalt, or compacted gravel to provide stability and ease of movement. This not only makes a garden more accessible but also safer.

2. Accessible Garden Layout

Plan the garden layout to ensure all areas are easily reachable. Additionally, arrange plants in a way that the most frequently tended ones are the most accessible.

3. Adopting Low-Impact Gardening Techniques

Adjusting your gardening techniques can help manage and mitigate pain:

Choose No-Dig Methods: Avoid intensive digging by adopting no-dig gardening methods such as layering compost directly on top of the soil or using raised beds filled with accessible, nutrient-rich soil.

Use Ergonomic Tools: Opt for ergonomic gardening tools designed for comfort and ease of use. Look for tools with long handles to minimize bending, or those crafted from lightweight materials like aluminium (aluminum) shafts, and equipped with padded grips, which can help reduce strain and make gardening more comfortable for people with limited strength or mobility.

4. Smart Gardening

Embrace the mantra of working smarter, not harder. Optimise gardening practices to conserve energy and reduce physical strain.

• Use Containers with Caster Wheels: Instead of manually moving heavy planted pots, opt for containers equipped with caster wheels or wheeled platforms. This modification allows for easier maneuverability and significantly reduces the risk of injury.
• Opt for a Smaller Watering Can: For ease of watering, select a smaller-sized watering can which facilitates easier carrying and lifting during the watering process, thereby minimizing physical strain.
• Garden Kneelers and Seats: Use a garden kneeler or a seat with a comfortable cushion and pockets for tools. These aids not only provide comfort but also improve accessibility to your plants without straining your knees and back.
• Use Long-Handled Tools: As mentioned previously, employ tools with long handles to avoid bending or stooping. Tools like long-handled weeders, hoes, and pruners can help maintain posture and reduce strain on the back and knees.
• Leverage Mulching: Apply mulch around your plants to help retain soil moisture, suppress weeds, and reduce the need for frequent watering and weeding. This can significantly cut down on the amount of labour and time spent maintaining the garden.
• Install Drip Irrigation Systems: Set up a drip irrigation system for efficient watering that delivers water directly to the roots where it’s needed most. This not only conserves water but also saves time and effort compared to manual watering.
• Group Plants by Needs: Organise your garden so that plants with similar water, sunlight, and soil requirements are grouped together. This reduces the time and effort spent on maintenance and ensures that all plants receive their ideal care more efficiently.
• Choose Low-Maintenance Plants: Opt for plant varieties that require less pruning, deadheading, and other upkeep. Plants such as perennials that grow well in your climate and soil type will thrive with minimal intervention.
• Automate Where Possible: Consider using technology such as timer-controlled sprinklers, solar-powered garden lights, and even robotic lawn mowers. These can automate routine tasks, making garden maintenance easier and more enjoyable.

5. Adequate Seating and Rest Areas

Include benches or other seating areas throughout the garden so that individuals can rest as needed. These areas provide a comfortable way for gardeners to take breaks and enjoy the beauty of the garden without overexerting themselves.

6. Pacing and Managing Workload

Understanding and respecting your physical limits is crucial when gardening with chronic pain:

1. Take Regular Breaks: Pace yourself by taking frequent breaks and listening to your body to prevent overexertion.
2. Spread Out Tasks: Avoid the urge to complete all gardening tasks in one go. Spread them out over several days or even weeks to manage your energy and pain levels effectively.

A piece of valuable advice I received from an experienced elderly gardener was “do little, but often“. By participating in brief, manageable gardening sessions lasting 15-30 minutes, several times a week, he managed to accomplish numerous gardening tasks without exhausting himself.

7. Seeking Assistance

Gardening can be a communal activity that involves others too. There’s no need to do everything on your own, and while it’s great to be independent, remember, it’s okay to ask for help:

1. Enlist Help: Don’t hesitate to ask family members or friends for assistance with more strenuous tasks. It’s important to be realistic; some tasks are inherently two-person jobs. This advice comes from my physiotherapist, who stressed the importance of properly assessing physical tasks to prevent avoidable and prolonged injuries.
2. Hire Professionals: If the scope of your gardening project is beyond your physical capabilities, consider hiring professional landscapers or  professional gardeners. This can be especially helpful for large projects or routine maintenance that might be too challenging to handle alone.

In summary, gardening with chronic pain doesn’t have to be a discouraging or painful experience. By making thoughtful adjustments to your gardening space, adopting low-impact techniques, working smarter, pacing yourself, and seeking help when needed, you can still enjoy the many rewards gardening has to offer. Remember, gardening should be treated as a pleasurable pastime rather than a strenuous chore. With these strategies, you can continue to nurture your garden and your well-being at the same time.