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Gardening is a rewarding and relaxing activity, but it can take a toll on your lower back. Hours spent digging, bending, and lifting can lead to stiffness or even injury. As both a chiropractor and an avid gardener, I’ve seen how gardening-related back pain can be avoided with the right strategies. In this post, I’ll share tips to help you prevent back pain while gardening so you can enjoy the season pain-free.
Stay Active Year-Round to Prevent Back Pain While Gardening
If you spend most of the winter indoors and sedentary, suddenly jumping into heavy gardening tasks can strain your back. Your muscles, joints, and nerves may not be prepared for the stress, leading to discomfort or injury. The best way to prevent back pain while gardening is to maintain an active lifestyle year-round.
Regular movement and exercise help keep your spine strong and flexible. Walking, weight training, yoga, biking, and other activities improve endurance and reduce the risk of back strain. Here are four exercises that can specifically help prepare you for gardening season:
- Squats – Strengthen your legs and core to reduce strain on your back.
- Push-ups – Improve upper body strength for lifting and digging.
- Planks – Build core stability to support your spine.
- Pull-ups – Strengthen your back and shoulders for overhead tasks.
If you’re new to exercise, look up ‘Primal Blueprint Fitness’ for a free guide on safe progressions. A little preparation can go a long way in keeping your back pain-free in the garden.
The best way to prevent back pain while gardening is to maintain an active lifestyle year-round.
Maintain Good Posture and Change Positions Frequently
One of the easiest ways to prevent back pain while gardening is to be mindful of your posture. Bending over for long periods can strain your lower back, so switch tasks frequently. For example, after 20 minutes of weeding, stand up and do some pruning or raking to change your posture and give your muscles a break.
When lifting heavy objects, bend your knees and keep your back straight. Avoid twisting while lifting—turn your whole body instead. Using tools with long handles can also reduce the need for excessive bending and reaching.
Use Ergonomic Tools and Supportive Equipment
Investing in ergonomic gardening tools can significantly reduce strain on your back. Look for:
- Kneeling pads – Provide cushioning to protect your knees and reduce strain on your lower back.
- Raised garden beds – Reduce the need to bend over while planting and weeding.
- Long-handled tools – Minimize reaching and awkward bending positions.
Additionally, wearing supportive footwear with good arch support can help maintain proper spinal alignment and reduce back fatigue.
Regular Chiropractic Care Can Help Prevent Back Pain While Gardening
Stress and poor posture can lead to muscle tension, spinal misalignments, and nerve irritation. Over time, these issues can make you more susceptible to back pain. Regular chiropractic care helps correct spinal misalignments, improve mobility, and keep your nervous system functioning optimally.
A 2018 study found that regular chiropractic care can help prevent back pain before it starts. (1) By maintaining spinal health, you’re less likely to experience pain and stiffness when engaging in activities like gardening.
What to Do If You Experience Back Pain While Gardening
Sometimes, despite our best efforts, back pain happens. If you feel discomfort, try gentle stretching exercises like:
- Child’s pose – Stretches the lower back and relieves tension.
- Hamstring stretches – Loosens tight muscles that can contribute to back pain.
- Cat-cow stretch – Promotes spinal flexibility and reduces stiffness.
Here are some more light stretching exercises you can use as a resource:
For persistent or severe pain, it’s essential to find the root cause rather than masking symptoms with medication. Chiropractors specialize in identifying and treating spinal issues related to muscles, nerves, joints, and discs. Research shows chiropractic care is more effective than medication, exercise, or physical modalities for treating acute low back pain. (2, 3, 4, 5)
Conclusion
Gardening season in Edmonton is short—don’t let back pain cut it even shorter. Stay active year-round, change positions frequently, use ergonomic tools, and consider regular chiropractic care to keep your spine healthy. By taking these steps, you can enjoy your time in the garden without worrying about back pain. If you do experience discomfort, book an appointment with your chiropractor to address the issue before it worsens. Happy gardening!
For a healthy spine and nervous system, contact Edmonton chiropractor Dr. Dean Collins. Or book a consult and exam with him today.
To learn more about how chiropractor care can help you and your family, read Dr. Collins’ comprehensive guide to chiropractic care: Chiropractic Care for Everyone.
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