Back Pain Relief And Prevention Tips For Gardening


The main muscles that are put into use during gardening are the muscles of the back, shoulders, legs, thighs, and wrists. Lower back pain is one of many pains that one may acquire during gardening activity. As the lower back muscles support the whole body, it is very common to suffer from lower back pain after any physical activity. Gardening also involves bending and twisting actions. However, there are precautions that can help with back pain relief and prevention tips for gardening.


Following some simple tips can make this activity an enjoyable one that is free of injury. Try to maintain the curve of spine in a natural way and avoid over stretching by keeping objects and gardening tools within your range, use a gardening stool for weeding, and avoid twisting your back, and so on. These precautions will help keep you free of back pain while pursuing gardening as your favorite activity.



 Back Pain Relief And Prevention Tips For Gardening

Back Pain Relief Tips For Gardening

Here Are Some Practical Back Pain Relief And Prevention Tips For Gardening (photo by Artaxerxes)

Anyone who has lifted and carried 40-pound bags of mulch, stretched into hard-to-reach places to do some weeding or pushed a lawnmower around the yard understands that gardening is a workout. But, just like any other form of exercise and physical activity, there are risks of injury.


If done improperly, gardening and yard work can lead to muscle and joint pain and repetitive strain injuries. Here are some basic body-mechanics tips to help prevent injuries and keep you gardening safely.


Maintain the natural curves of the spine as you work. The neck and low back should have a slight curve, hollow to the back. The mid-back should have a slight curve, hollow to the front. In this neutral alignment, the spine is in the best position to absorb shock, maintain balance and allow for optimal range of motion as you work.


Keep objects and work surfaces close to your body. This will prevent you from over-reaching and keep your spine in a balanced position. Work at waist height with elbows bent and arms at your sides whenever possible. Bend knees and squat or kneel to get to ground level for weeding and planting. If this is not possible, consider sitting on a garden stool or bench.


Yardwork that requires looking up and reaching above shoulder height, such as when trimming branches, puts considerable strain on the neck. Consider using a ladder or step stool, if safe, to bring the work closer within reach. Use tools with long handles to avoid improper bending and reaching altogether, or garden in raised beds if possible.


Avoid twisting the back. Turn by pivoting the feet, and keep hips, shoulders and feet moving in the same direction as when mowing around a tree or shrub. While pushing a lawnmower or wheelbarrow, keep the back long and arms close to the sides of the body with hands near hips. Likewise, when working in place, as when potting plants or pruning, make sure hips, shoulders and feet are facing the object you are working with. Keeping everything within arm’s reach will also help to avoid twisting the back.




Here is a very helpful and informative video with some great tips for gardening without hurting your back. The work station is a great idea, not only for your back, but your knees!




Gardening may be your favourite pastime. You will know that this activity is nothing less than a workout when you are actually doing things like moving soil, bending your back, squatting, and so on. So, it is very common for gardeners to suffer from lower back pain sooner or later. There are methods for back pain relief and prevention tips for gardening to keep your back safe and healthy.


One of the preventions that you can take is to do every physically strenuous job correctly using correct posture and techniques, just as you would if you were undertaking any other exercise. Do not twist your back, keep your body in the correct alignment by evenly distributing the body weight while lifting a weight, and keep all your tools and equipment so that you may reach them easily. These were some of the tips that will help you stay away from back pain while gardening.


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