Spending hours in your garden sounds like a dreamy afternoon until neck pain develops. Holding your head at odd angles to dig or pull weeds can create discomfort that lingers the rest of the day.
“Prolonged forward flexion — when your head and neck bend down toward the ground — puts stress on the upper part of your spine and upper traps,” says Dr. Kira Capozzolo, DC, chiropractor at Twin Waves Wellness Center in Solana Beach, California. “It’s a common posture during gardening, especially when you’re weeding, planting or pruning. Over time, that stress can lead to neck stiffness, muscle tension, headaches and even tingling down the arms if nerves get irritated.”
Learning how to relieve neck tension while gardening can help you enjoy your time outdoors without pain. Use these tips to make your time in the garden more pleasant.
1. Set stretch timers.
Stretch breaks are essential for avoiding muscle aches because they promote better blood flow and keep muscles loose, according to UC Davis Health. Your plants will be waiting for you when you finish stretching.
Set a timer and see how your neck feels after it beeps. You might feel consistently comfortable with 30-second stretch breaks every 15 minutes. Use these opportunities to take deep breaths, meditate and focus on thoughts that bring you joy so stress-related tension doesn’t interfere with your gardening.
2. Practice chin tucks.
Focus on your chin during your next stretch break. Sit or stand with your spine straight and your face looking forward. Place one finger on the side of your chin and gently push it toward your shoulders.
Your gaze should stay level while your chin moves back over your sternum. Once you’re in place, experts recommend holding the position for 10 seconds before releasing.
Chin-tuck stretches are a simple way to alleviate building pain. They’re easy to do anywhere, so keep the movement in mind when watching TV or reading.
3. Check in with your body.
Use your breaks as opportunities to ask how your body is doing. Your neck pain might be the most noticeable discomfort, but it may not be the only way gardening affects your muscles.
Test your arms, legs and back by walking around your plants. A 2024 article published in the Yale School of Medicine suggests taking deep breaths by slowly inhaling through the nose and exhaling at the same pace, repeating the process five to 10 times. If you sense discomfort growing in other body parts, you can make your stretch breaks more frequent.
4. Say no with your head.
Lateral neck stretches might sound complicated, but they’re straightforward. Stand straight with your arms by your sides. Turn your head slowly over one shoulder before repeating on the other side. You can hold your head in place for a few seconds if you’re able.
The say-no stretch engages the three types of muscles in your neck — lateral, anterior and posterior. Continue the movement for 30 seconds or until your neck feels better. Don’t push yourself if your muscles are too stiff to turn your head. Roll your head slowly to enjoy a looser stretch.
Dr. Capozzolo recommends regular posture resets. “Stand tall, draw your shoulders back and down and gently tilt your head toward the sky,” she says. “Adding neck rolls, scapular squeezes or even stretching over a foam roller can also help. These quick breaks reduce tension and help keep your spine in healthy alignment while you work.”
Gardening doesn’t have to result in daily neck pain. Use some mindfulness techniques to guide your muscles through your favorite hobby. If you stay in touch with your body’s needs and stretch regularly, you can spend all day in your garden without feeling stiff afterward.
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