Spring is a wonderful time to get outside and enjoy the beauty of nature. For many, this season means spending more time in the garden, planting flowers, and enjoying the fresh air. However, for those dealing with pelvic pain, gardening can be a challenging activity. This article will provide practical tips for managing pelvic pain during spring gardening, focusing on pelvic floor exercises and the role of pelvic health physiotherapy.

Understanding Pelvic Pain

Pelvic pain is a common issue that can affect both men and women. It can result from various conditions, including pelvic floor dysfunction, endometriosis, and interstitial cystitis. Pelvic pain can make everyday activities, like gardening, uncomfortable or even painful. Understanding the source of your pain and taking proactive steps to manage it can help you enjoy your gardening activities more fully.

Preparing Your Body for Gardening

Before beginning your gardening tasks, it’s essential to prepare your body. Just like any physical activity, gardening requires a warm-up to prevent strain and injury. Here are a few steps to get started:

  1. Warm-Up Exercises: Begin with gentle stretching exercises to loosen up your muscles. Focus on your lower back, hips, and legs. This can help increase blood flow and reduce the risk of muscle strain.
  2. Hydration: Stay hydrated by drinking plenty of water before, during, and after your gardening sessions. Proper hydration is crucial for muscle function and overall health.
  3. Proper Gear: Wear comfortable clothing and supportive footwear. Using kneepads can also help reduce stress on your knees and lower back.

Pelvic Floor Exercises for Gardening

Strengthening your pelvic floor muscles can play a significant role in managing pelvic pain. Pelvic floor exercises, also known as Kegel exercises, can help improve muscle tone and reduce discomfort. Here’s how you can incorporate these exercises into your routine:

  1. Identifying Your Pelvic Floor Muscles: Before starting, make sure you can correctly identify your pelvic floor muscles. These are the muscles you use to stop the flow of urine.
  2. Basic Pelvic Floor Exercise: Tighten your pelvic floor muscles, hold for five seconds, and then relax for five seconds. Repeat this 10 times. Aim to do this exercise three times a day.
  3. Incorporate Into Gardening: Take breaks while gardening to perform pelvic floor exercises. This can help maintain muscle strength and prevent fatigue.
  4. Consistency is Key: Regular practice of pelvic floor exercises can lead to significant improvements in managing pelvic pain. Consistency is crucial for the best results.

Gardening Techniques to Reduce Pelvic Pain

Modifying your gardening techniques can also help manage pelvic pain. Here are some practical tips:

  1. Use Raised Beds: Raised garden beds can reduce the need to bend over, which can alleviate strain on your lower back and pelvic area.
  2. Take Frequent Breaks: Avoid long periods of continuous gardening. Take breaks every 20-30 minutes to stretch and rest your muscles.
  3. Proper Lifting Techniques: When lifting heavy objects, bend at your knees and keep your back straight. Avoid twisting your body, which can increase strain on your pelvic region.
  4. Sit While Gardening: Use a gardening stool or kneeling pad to reduce pressure on your pelvis. Sitting while gardening can make activities more manageable and comfortable.
  5. Ergonomic Tools: Invest in ergonomic gardening tools. These are designed to reduce strain and make gardening tasks easier on your body.

Role of Pelvic Health Physiotherapy

Pelvic health physiotherapy can be highly beneficial for managing pelvic pain. Physiotherapists who specialize in pelvic health can provide personalized treatment plans to address your specific needs. Here’s how pelvic health physiotherapy can help:

  1. Assessment and Diagnosis: A pelvic health physiotherapist will conduct a thorough assessment to understand the root cause of your pelvic pain. This may include a physical examination and a review of your medical history.
  2. Customized Exercise Plan: Based on the assessment, your physiotherapist will design a customized exercise plan to strengthen your pelvic floor muscles and improve overall function.
  3. Manual Therapy: Manual therapy techniques, such as massage and myofascial release, can help alleviate pain and improve muscle function.
  4. Education and Support: Physiotherapists provide valuable education on managing pelvic pain, including posture correction, lifestyle modifications, and self-care strategies.
  5. Progress Monitoring: Regular follow-up sessions with your physiotherapist will help monitor your progress and make necessary adjustments to your treatment plan.

Staying Active and Pain-Free

Staying active is essential for overall health and well-being, even when dealing with pelvic pain. By incorporating pelvic floor exercises and adopting proper gardening techniques, you can manage your pelvic pain and continue enjoying your favourite spring activities. Remember to listen to your body and take breaks as needed to avoid overexertion.

Seeking Professional Help

If you experience persistent pelvic pain despite trying these strategies, it’s important to seek professional help. At New Age Physio, we specialize in pelvic health physiotherapy and can provide personalized treatment plans to help you manage your pain and improve your quality of life. Our team of experienced physiotherapists is dedicated to helping you achieve optimal pelvic health.

Contact us to book your appointment!
Oakville clinic:



3075 Hospital Gate Unit 424, Oakville, ON L6M 1M1

Etobicoke clinic:



829 Browns Line Toronto, ON M8W 3V7