Top tips on gardening with Rheumatoid Arthritis

Blog by Aribah Rizvi

Gardening is a great hobby that allows you to connect with nature, create beautiful landscapes, keeps you physically active. However, for those living with Rheumatoid Arthritis (RA), inflammation and joint pain can make gardening a challenging task. Fortunately, with the right approach and some helpful tips, it is possible to enjoy gardening while managing your symptoms effectively. Here are our top tips. 

1. Adapt Your Garden

A key aspect to consider when gardening with RA is creating an environment that minimises strain on your joints. Vertical gardening structures, such as trellises or hanging baskets, can also reduce joint strain by bringing plants closer to eye level. Also, opt for raised garden beds or containers at an accessible height, as this eliminates excessive bending or kneeling.  

2. Use ergonomic tools

Incorporating adaptive tools and techniques into your gardening routine can significantly reduce the stress on your joints. Long-handled tools, such as gardening forks and trowels, allow you to perform tasks without excessive bending or reaching. 

Long-handed tools

Invest in kneepads or a gardening stool to provide cushioning and support while working close to the ground.  

Gardening kneeler

Consider using a lightweight hose to avoid carrying heavy watering cans. 

Lightweight hose

3. Practice Joint-Friendly Gardening Techniques

Adopting joint-friendly gardening techniques can help minimise discomfort and protect your joints. Warm up your joints with gentle stretching exercises before you begin gardening. 

Use proper body mechanics by engaging your core and lifting from your legs instead of your back when lifting heavy objects. Avoid prolonged repetitive motions by switching tasks frequently and try to maintain good posture while working.

For more information on exercising with RA, check out our new SMILE-RA module- Importance of Physical Activity and Exercise.

Questions People with RA Often Ask

“I love gardening but the bending and kneeling absolutely wreck my joints. How do people with RA make it easier without giving it up?”

Adapting the garden layout makes a huge difference. It’s about reshaping the space so your body isn’t doing all the heavy lifting. Raised beds, containers at waist height, and vertical structures like trellises or hanging baskets bring the work closer to you so you’re not constantly crouching or kneeling. Pairing that with a gardening stool or kneeler gives you support when you do need to work lower down. You can also minimise the amount of maintenance you need to do. For example, adding a layer of woodchip to cover the gaps around and between plants can look good and also reduce the amount of weeds that can break through.

“Are there actually tools that make gardening less painful, or is that just marketing?”

There really are tools designed to reduce strain. Long handled trowels, forks, and dusters help you reach without bending; lightweight hoses save your wrists from carrying heavy watering cans; and kneepads or a padded stool protect your knees when you’re close to the ground. You can also get tools to help you break up hardened soil without too much strain on your hands. Even small changes like switching to lighter pots or using furniture sliders for big planters can make gardening feel far more manageable.

“I flare easily when I do repetitive tasks. How do people with RA pace themselves while gardening?”

Switching tasks frequently helps prevent overusing the same joints. Warming up with gentle stretches before you start, lifting with your legs instead of your back, and keeping your posture in mind all protect your joints. Breaking the work into short sessions rather than powering through one big job keeps your body happier and reduces the chance of a flare the next day. For bigger jobs, see if a family member or friend can help. If you have young children in your family, why not see if you can get them involved in some tasks, such as planting and watering. It’s a good learning experience for them, helps you out, can be a great bonding experience and can be a fun outdoor activity to keep them occupied.

We hope these adjustments will make your gardening experience more enjoyable. Share your top tips with our NRAS community on Facebook, Twitter or Instagram.