10 Safe Gardening Tips for Rheumatoid Arthritis Pain Relief

Last Updated on April 28, 2025 by Tarra Nugroho

Gardening is a rewarding and relaxing activity for many, but for those living with rheumatoid arthritis (RA), it can also present unique challenges. As a Rheumatology Nurse Practitioner, I’ve worked with countless individuals who love spending time in their gardens, but they struggle with joint pain, stiffness, and fatigue, making it difficult to fully enjoy their hobby. The good news is, with a few modifications and smart strategies, you can continue to indulge in your love of gardening without exacerbating your RA symptoms. In this article, I’ll be sharing some valuable rheumatoid arthritis and safe gardening tips for joint pain that have helped many of my patients maintain a balance between their health and passion for plants.

Understanding Rheumatoid Arthritis and Its Impact on Gardening

Rheumatoid arthritis is an autoimmune condition where the immune system mistakenly attacks the synovial lining of the joints, leading to inflammation, pain, and stiffness. For those with RA, joints in the hands, wrists, knees, and feet are most commonly affected, which can make movements like gripping tools, bending down, or even kneeling painful or difficult. Gardening, which often requires repetitive motions and sustained positions, can be a significant source of discomfort if precautions aren’t taken.

But it doesn’t have to be all doom and gloom! With a little creativity and careful planning, you can continue gardening while minimizing strain on your joints. Over the years, I’ve seen my patients thrive in their gardens with just a few tweaks and some clever adaptations. In fact, gardening can be therapeutic for many with RA—if done correctly, it encourages gentle movement, boosts mental well-being, and gives a sense of accomplishment.

Safe Gardening Tips for RA: Making Adjustments to Protect Your Joints

1. Choose the Right Tools

One of the easiest and most effective ways to reduce strain on your joints is by using ergonomic tools designed for people with arthritis. These tools are built to provide a more comfortable grip and reduce the need for excessive force. Look for garden tools with:

• Wide, cushioned handles that reduce the effort required to hold the tool
• Lightweight materials to make tools easier to maneuver without straining your hands and wrists
• Longer handles to reduce the need to bend down or kneel excessively
• Non-slip grips to prevent tools from slipping out of your hands, especially when your hands are swollen or stiff

Some of my patients have found specialized “arthritis-friendly” tools that are specifically designed to make gardening easier, and they rave about the difference they make. Whether you’re using a trowel, hoe, or pruning shears, the right tools can make a world of difference in how your hands and joints feel after a day of gardening.

2. Modify Your Gardening Posture

Another simple way to reduce stress on your joints is by paying attention to how you position your body while gardening. Posture is key in preventing unnecessary strain, especially if you’re dealing with arthritis pain. Here are some tips:

• Use raised garden beds to reduce the need to bend down. This can be a game-changer for your back, hips, and knees.
• Invest in a garden kneeler with handles to make it easier to kneel or stand without putting too much pressure on your knees.
• Take breaks and avoid staying in one position for too long. Moving around will help prevent stiffness and reduce pain.
• Use a rolling stool for tasks that require sitting. This can help with tasks like weeding or planting small pots, preventing you from bending or squatting too much.

It’s important to find what works best for your body. Personally, I’ve seen patients who set up a comfortable space in their garden where they can sit or stand with ease—sometimes even using a small stool to keep their posture aligned and minimize discomfort.

3. Plan Your Garden Layout Wisely

When planning your garden, think strategically about where to place your plants, and make sure everything is within easy reach. Accessibility is essential—the more convenient you make it to tend to your plants, the less stress you’ll put on your joints. Here are a few ideas to consider:

• Use vertical gardening techniques like trellises or hanging baskets. This allows you to work with plants at eye level or above, eliminating the need to bend down or crouch.
• Plant in containers that are easy to move or position. Container gardening allows you to place plants at a comfortable height and move them around as needed.
• Group plants by their care needs so you can tend to similar plants at the same time, reducing the frequency of bending or repetitive motions.
• Create wider paths between rows to make it easier to move around, especially if you use a walker or cane.

Being mindful of these details can make a huge difference in your comfort levels while gardening. I’ve seen firsthand how adjusting the layout of a garden has allowed my RA patients to continue enjoying their hobby for years!

Adapting Your Gardening Routine for Joint Health

One of the best ways to make gardening enjoyable and sustainable when living with rheumatoid arthritis is by adjusting your gardening routine. As much as we all want to be outside, working with plants can take a toll on our joints, especially when we push ourselves too hard or forget to listen to our bodies. Over the years, I’ve encouraged my patients to set a manageable pace and make their gardening tasks part of a healthy, low-impact routine that’s less likely to cause flare-ups. I can’t emphasize enough how important it is to take a slow, steady approach to gardening—doing too much at once can lead to unnecessary pain and frustration. Here are a few simple tips to make your gardening routine work for you:

1. Take Frequent Breaks

It might sound like a no-brainer, but taking breaks is so important, especially for those with RA. The repetitive movements and the long periods of exertion involved in gardening can cause strain on your joints, leading to inflammation and increased pain. When I work with patients who garden regularly, I encourage them to set a timer to remind themselves to take a break every 15-20 minutes. Stretching and resting helps to avoid overworking your muscles and joints.

It’s not just about resting your joints; taking breaks can also help clear your mind and give you time to reassess what you’re doing. I always tell my patients to listen to their bodies—if you start feeling fatigued, it’s a sign that your body needs a break. Try to avoid pushing through the discomfort, as that can lead to prolonged flare-ups.

2. Break Tasks Into Smaller Chunks

Gardening can feel overwhelming when you’re facing a large task, like weeding an entire garden bed or digging up plants for re-potting. To avoid putting unnecessary pressure on your joints, it’s best to break down these tasks into smaller, more manageable pieces. Instead of trying to clear your whole garden in one go, tackle one section at a time. This method not only helps prevent overexertion, but it also makes the work feel less daunting.

Personally, I’ve found that setting small, achievable goals helps build momentum and keeps me feeling productive without burning out. For example, you could focus on one garden bed one day and then leave the others for later. It’s all about pacing yourself and maintaining a healthy, sustainable routine.

3. Work During the Cooler Parts of the Day

Gardening in the heat of the day can lead to exhaustion, especially for people with RA who may already struggle with fatigue. One trick I’ve recommended to my patients is to work in the cooler parts of the day, like early mornings or late afternoons, to avoid getting overheated. Heat can exacerbate joint pain and inflammation, so gardening in the early hours also makes it easier to manage your symptoms without the added discomfort of a scorching sun.

By adjusting your gardening times, you’ll not only protect your joints, but you’ll also enjoy a more comfortable experience overall. And trust me, the garden still looks just as beautiful whether you’ve worked in the morning or the evening!

Considerations for Plant Selection: Go Easy on Your Hands and Body

When it comes to the types of plants you choose, some might require more effort than others—whether it’s because of their growing requirements or the physical effort involved in caring for them. As someone who’s worked with a lot of arthritis patients, I’ve learned that plant selection is just as important as the tools and techniques you use. Certain plants are more low-maintenance and won’t require as much bending, lifting, or stretching. I’ve seen my patients thrive when they focus on the following types of plants:

• Perennials: Once planted, they return year after year, which means less replanting and fewer demanding tasks like digging and transplanting.
• Container plants: Growing plants in pots or containers means less strain on your joints because you can move them around easily and adjust their height for comfort.
• Succulents and cacti: These plants require less watering and care overall, making them a great option for those with limited stamina or mobility.
• Low-maintenance herbs: Herbs like rosemary, mint, and thyme grow easily in small spaces and don’t require intensive care, making them perfect for gardeners with joint pain.

By choosing plants that fit your physical abilities and energy levels, you can reduce the amount of time spent on tasks like watering, pruning, and transplanting, which will help keep your joints in better shape. One of my patients decided to switch to container gardening with a mix of succulents and herbs, and she noticed a significant improvement in her ability to manage her RA symptoms while still enjoying her garden!

Using Proper Footwear to Protect Your Feet and Ankles

When you have rheumatoid arthritis, it’s not just your hands and wrists that can suffer; your feet and ankles also bear a lot of stress. As a nurse practitioner, I often remind my patients to wear supportive footwear to protect these joints when gardening. Poor footwear can lead to joint misalignment, increased pressure on your knees, and even more pain. So, here are a few things to keep in mind when selecting shoes for gardening:

• Choose shoes with arch support to relieve stress on your knees and hips.
• Look for cushioning to absorb shock and reduce the impact on your feet, especially when standing for long periods.
• Avoid flat shoes that can lead to poor posture and joint misalignment.

Personally, I always recommend a pair of well-cushioned garden clogs or sneakers with arch support. These shoes will help reduce strain while allowing you to move around the garden with ease.

Staying Consistent with Your Gardening Goals

Consistency is key when it comes to maintaining any long-term hobby, especially gardening with rheumatoid arthritis. I know firsthand that sometimes it’s tempting to push yourself too hard, especially when you’re excited about your plants and the beauty of your garden. However, for those living with RA, pacing yourself is crucial. Consistency doesn’t mean overexerting yourself, it means maintaining a steady, manageable routine that keeps you engaged without causing unnecessary stress on your joints. As a Rheumatology Nurse Practitioner, I always recommend that my patients focus on the long-term benefits of small, consistent gardening efforts instead of trying to tackle everything all at once.

The beauty of gardening is that it doesn’t have to be a daily marathon. By setting realistic gardening goals and breaking tasks into smaller, achievable steps, you can enjoy the process while safeguarding your health. A few minutes a day might be all you need to tend to your plants, and over time, those minutes will add up to a flourishing garden that brings you joy.

1. Set Manageable Goals

One of the best pieces of advice I can give is to set clear and realistic goals. It’s tempting to want to finish the entire garden in one weekend, but when you have RA, it’s more about working smarter, not harder. Try to set short-term gardening goals that you can realistically accomplish without putting undue strain on your joints.

• Start small: Plant a few flowers or vegetables in a small area and gradually expand as you gain confidence and strength.
• Track your progress: Keep a gardening journal to monitor what you’ve accomplished and what you want to tackle next. This not only helps you stay organized but also motivates you by showing how much you’ve already achieved!
• Celebrate small victories: Whether it’s harvesting your first tomatoes or seeing a new bud bloom, take time to appreciate the moments of progress.

These small steps are a wonderful way to keep yourself engaged in gardening, without feeling overwhelmed or in pain. If you’re consistent and patient, your garden will thrive, and so will your ability to manage RA symptoms effectively.

2. Use Technology to Help You Stay on Track

In today’s digital age, there’s no shortage of tools to help you manage and optimize your gardening routine. I’ve recommended several apps to my patients to help them stay on track and reduce the mental burden that sometimes comes with gardening planning. There are apps that help you track watering schedules, monitor plant health, and even suggest the best planting times for your region.

Technology can also help you track how much time you’re spending gardening, ensuring you don’t push past your limits. Apps like Gardenate and Planterina are great resources for garden planning. Additionally, if you struggle with remembering to take breaks, consider setting a timer on your phone or using a smartwatch to remind you to rest at regular intervals.

Gardening Therapy: More Than Just Physical Benefits

Beyond the obvious physical benefits, gardening with rheumatoid arthritis can offer profound psychological and emotional advantages. As a nurse practitioner, I often emphasize the importance of mental health in managing RA. The chronic pain and inflammation that come with this autoimmune disease can leave many people feeling isolated, anxious, or even depressed. However, spending time in nature and focusing on plants can have a remarkable therapeutic effect.

Gardening encourages mindfulness, which can lower stress levels and improve your overall sense of well-being. It’s a great way to take your mind off pain and immerse yourself in something positive. As someone who has seen countless patients struggle with RA, I can honestly say that the joy of watching something grow, of nurturing a plant from seed to bloom, can be incredibly empowering and uplifting.

1. Gardening as a Form of Meditation

For those with rheumatoid arthritis, the act of gardening can function much like meditation—providing an opportunity to focus on the present moment and release any lingering tension. It’s not about perfection, but about being in the moment with your plants and absorbing the sights, smells, and sounds of nature.

Just like with mindfulness meditation, gardening can help you manage your stress, clear your mind, and reconnect with a sense of inner peace. I’ve found that many of my patients experience a calming effect simply by spending time in their gardens, especially when they’re practicing breathing exercises or using gardening time to relax.

2. Social Interaction and Community Building

Gardening can also provide a sense of connection with others. Joining a community garden or connecting with fellow gardeners—whether in person or online—can help alleviate the feelings of isolation that often come with chronic illness. Sharing tips, swapping plants, or simply exchanging stories with others who understand your struggles can be a great way to foster a sense of community.

Being part of a group also offers an opportunity for motivation and support. Over the years, I’ve seen how gardening groups can provide social, emotional, and even practical support to those with RA. It’s heartwarming to see how gardeners of all abilities work together to create beautiful spaces while supporting one another through their health challenges.

References & Resources for Further Support

For additional tips on managing rheumatoid arthritis and enjoying gardening, I recommend checking out some helpful resources:

• National Institutes of Health (NIH) on Rheumatoid Arthritis
• Health.com – Arthritis Resources
• Arthritis Foundation
• Gardenate – Gardening App

Disclaimer

The information in this article is intended for general informational purposes and should not be considered as medical advice. Always consult your healthcare provider before making any changes to your physical activity or treatment plan, especially if you have rheumatoid arthritis or any other chronic condition. While gardening can provide many benefits, it is important to tailor your routine to your individual needs and abilities. Every person’s experience with RA is different, and what works for one person may not work for another. Please consult your doctor or specialist for personalized recommendations.

Tarra Nugroho

Tarra Nugroho is a dedicated Nurse Practitioner with a strong foundation in family and preventive care. She brings both compassion and clinical expertise to her practice, focusing on patient-centered care and health education. As a contributor to Healthusias.com, Tarra translates medical knowledge into clear, empowering articles on topics like women’s health, chronic disease management, and lifestyle medicine. Her mission is simple: help people feel seen, heard, and informed—both in the clinic and through the content she creates. When she’s not caring for patients, Tarra enjoys weekend hikes, plant-based cooking, and curling up with a good health podcast.