Gardening is a very mindful activity that holds many benefits for those engaging in it. While it’s healthy and enjoyable, it can also take a toll on your knees, back, and joints. Kneeling on the dirt to plant seeds, bending over trimming flowers, and carrying heavy equipment can result in aches and pains throughout the body.

How Do You Protect Your Knees When Gardening?

Being some of your largest joints, your knees are often the first to complain regardless of how much you enjoy kneeling in favour of your spring seedlings and pansy plantings. Planning the time spent in your garden, using supportive tools such as a well-designed gardening kneeling pad, and creating a more user-friendly garden are some practical steps to take as part of a plan to get back up every time you get down.

1. Be Mindful During Gardening

Think of how you can prevent stress on your knees each gardening session. Start with 10 minute stretching exercises to help yourself prepare for increased movement. Or take a short walk or a bike stroll to warm yourself up. Try to perform knee-strengthening exercises regularly to develop the muscle needed for kneeling and other gardening tasks. A quick consult with your doctor can reveal which stretches and exercises are more suitable for you.

Spending too much time kneeling or crouching can strain the knees. Change positions and postures often; stand and walk a few feet every few minutes to keep the activity interesting. As you plant, take periodic breaks. Look for possibilities to create shaded areas in your garden to encourage yourself to rest and relax.

Put on supportive, comfy shoes. These will assist in preventing injuries and be beneficial for the feet and legs. Wearing flip-flops to the garden? Maybe restrict that to clipping off a mint sprig for the mojito you’ll enjoy on the veranda and call it a day.

2. Use Kneeling Tools

Mats, pads, and stools (or benches) are gardening kneeling tools that help relieve strain on high-stress areas of the body, including the arms, knees, and spine, while assisting you in maintaining the correct mechanical position. While different garden kneeler types are available, only those that meet your needs will keep your body safe. The best options have enough cushioning, sturdy handles and side supports (if it’s a bench), and the ability to be used in both sitting and kneeling positions. Consider the following factors so you can pick a gardening kneeling pad that ticks all the boxes.

• Comfort. Ensure the kneeler has enough space for you to work comfortably; options with 40 cm in length and at least 25 cm in width are optimal. You will feel confined and cramped if it’s too tiny, which may result in a stiff, sore knee. Avoid kneeler stool thin seats, which can be uncomfortable, and sharp edges close to the cushion padding, which can rub or bruise. If storage is a concern, folding legs are a nice feature.
• Thickness. Different thicknesses of kneelers are available, and some cushioning compresses over time so you feel the earth beneath you. A strong, thick foam will protect your knees and you from feeling sharp stones through the kneeler when working on stony or gravel surfaces.
• Waterproofness. A kneeler that can at least repel water is necessary if you frequently work on wet grass or in muddy beds. However, if you tend to garden for extended amounts of time, a waterproof cover will prevent moisture from seeping through to your knees and will be simpler to clean and maintain. In addition to keeping moisture out, a canvas underside will improve kneeler grip and reduce slipping when gardening on a hill.
• Durability. As a durable material, canvas is one of the best fabric options. Ensure the seams are tight and removable so that they can be cleaned or taken off and washed to extend the life of your kneeler.

3. Make Your Garden More Accessible

Raised Garden Beds

Raised garden beds offer a practical and adaptable way to make gardening easier on your body. You get to decide the height and width to match your comfort level. A raised bed that’s around 20–30 cm high improves accessibility, while one built 60–90 cm tall allows you to garden while standing or sitting—no kneeling required. Adding a sturdy ledge along the edge provides a convenient seating option for longer tasks. Width is just as important as height. If your garden beds are between 90–120 cm wide, you can comfortably reach from either side without excessive stretching.

Beyond accessibility, raised beds come with other perks. They help retain moisture and nutrients, making soil management easier. Since they sit above ground level, they also warm up faster in spring, potentially giving you an earlier start to the growing season.

Container Gardening

For even more flexibility, container gardening lets you bring your plants to a comfortable height, reducing strain on your knees and back. You can choose from raised planters, vertical gardens, hanging baskets, or trellises to suit your space and mobility needs.

Garden Tables

Standing garden tables—shallow planters with built-in legs—allow you to garden upright or even while seated, similar to working at a table. You can buy them pre-made or build a custom one to fit your space. For added convenience, look for models on wheels to shift them into sun or shade as needed.

Mobile Gardening Tools

Using wheeled carts, wheelbarrows, or even a repurposed children’s wagon can help you transport supplies without bending or lifting excessively. A tiered plant stand is also a great way to keep small containers within easy reach—perfect for an accessible herb garden that doesn’t require crouching or kneeling.