Gardening With Back Pain - 5 Tips To Keep You In The Garden

1. Bend Through Your Hips, Not Your Spine

When bending forward to pull weeds, pick up sticks, or complete other tasks, be mindful of your spine. Instead of locking your knees and rounding your lower back, slightly bend your knees, keep your back straight, and hinge forward from your hips. This technique helps protect your spine and minimizes unnecessary strain.

2. Change Positions Regularly

Staying in one position for too long can put stress on your back muscles and joints. If you’ve been bent forward pulling weeds for a while, give your back a break by switching tasks or changing positions. You could wheel your green bin over to the compost pile or gather new tools for the next task. Changing things up will keep your muscles engaged in different ways and prevent stiffness.

3. Avoid Lifting and Twisting

Twisting while lifting is a quick way to aggravate your back, especially if you have issues like disc bulges. Instead, always lift with a straight back, using your legs for strength, and pivot your whole body rather than twisting your spine. Your back will thank you, and you’ll reduce the risk of injury.

 

4. Don’t Overdo It

It’s easy to get caught up in the joy of gardening, but it’s important to know your limits. Even if you’re feeling good, it’s better to stop before you push yourself too hard. Taking regular breaks and knowing when to call it a day can help prevent flare-ups of pain later.

5. Self-Care is Key

Gardening can be physically demanding, and as we age, it can take a toll on the body. After a gardening session, give your back some TLC to prevent soreness the next day. Try using an ice pack on your lower back for 20 minutes, performing gentle stretches, or foam rolling your glutes and lower back. Find what works best for you to ease any tension and keep your back pain away. 

While these tips are a good starting point, they’re not exhaustive. Listen to your back, and make adjustments as needed to keep you gardening comfortably. With a little mindfulness and self-care, you can continue to enjoy your time in the garden even with back pain!

Ryan Samuels 
Orthopaedic Acupuncturist