Back Pain When Gardening : 5 Ways To Prevent It

by Jonathan Cook


How to Prevent Back Pain While Gardening

Spring is here and many of us will be enjoying getting back into the garden again.  Exercising our green fingers is a great way to get closer to nature, enjoy a little peace and relax our minds. But gardening can be strenuous exercise too, so it's not surprising that at this time of year we see a larger number of patients at The House Clinics, suffering from lower back pain related to gardening.


Gardening doesn't have to give you back pain. With these 5 simple steps, you can prevent it.

Check out our quick video by Chiropractor, Chris Julian, or read our full guide below...



Avoid Back Pain by Warming Up First

To avoid back pain developing, warm up first. It's easy to think of gardening as something sedentary and relaxing, but in one session you will put your body through a wide range of movements including standing, leaning, stretching, crouching, twisting, digging, and lifting - so that's a full bodywork! You'll be using many different muscles and joints and it's important to recognize that you need to prepare your body in the same way you would if you were about to go out for a run or play tennis. 


You'll need to do some stretching and simple exercises to target your core, back, shoulders, arms, and legs...


  • Start with simple roll-down and ups, to loosen up the spine. Don't force it, but standing up with feet hip-distance apart, aim to roll down through each vertebra and reach your fingers to your toes. Rollback up slowly and repeat 5 times. This is a great exercise before and after gardening to loosen up and ease back pain.


  • Next, stretch your waist and core muscles by reaching your hands above your head. With feet hip-distance apart,  grab your right wrist with your left hand and stretch/bend over to the left side.  Hold for 20 seconds. On each out-breath, stretch a little more, and on each in-breath release a little. Repeat on your right side.


  • Now stretch your shoulders and upper arms. Stand up and cross your right arm over your chest, grasping it just above the elbow with your left hand. You'll feel a great stretch and should hold this for 20 seconds, taking deep breaths, before repeating on the other side.


Shoulder stretches, The House Clinics, Bristol


  • Squats are also a great exercise to warm up the muscles in your legs, buttocks, and hips and strengthen the legs to enable you to use them when lifting, rather than your back. We'll explain this more below. Try and do 12-15 squats.  Here's a great video link and article that can help you do squats correctly:


"Any warm-up routine will help prepare your body for the strains of gardening and prevent back pain from developing, even a brisk 10-minute walk beforehand will help."


Strengthen Your Core


While a warm-up will help your body prepare for the demands of gardening, the best way to avoid injury and back pain, in the long run, is to strengthen your core (the group of muscles around your midsection which help protect and keep your spine stable). Core exercises should involve the major muscles in your abdomen, including your internal and external obliques and the transverse abdominals.

A strong core will especially prepare your body for the more rigorous demands of gardening such as digging, lifting, and carrying.

Pilates and Yoga are great ways to strengthen your core. There are so many helpful DVDs, free videos to access on youtube, or outdoor classes available. Or you can ask one of our team for guidance on simple core-strengthening exrecises.


outdoor exercise classes, The House Clinics, Bristol



Protect Your Back By Paying Attention To How You Bend and Lift


Whether it's a bag of compost or garden waste, or moving plant pots, be mindful of how you lift and carry things... a high percentage of back pain is directly related to carrying something heavy! And while bending over to do the groundwork, think about your position. 


  • Always lift from a crouching position with your legs bent and your back straight.


  • Carry heavier items low down and pressed against your body so that there is less leverage on your back.


  • Instead of crouching down or bending over which will force your spine into an unnatural position, aim to kneel down. You can use a soft gardening mat for comfort.  Have one knee down on the ground and the other raised up, and switch sides regularly to alleviate any pressure. Try to maintain the natural curvature of your spine.


  • Use a wheelbarrow where you can to carry loads more safely.


  • If something like a watering can or bag of garden waste is heavy, only fill it up halfway and do multiple trips rather than risk straining your back.


To avaoid back pain when gardening, try not to bend over alot.  It's much better to kneel down. The House Clinics, Bristol


"Bending over for extended periods while you garden puts a lot of strain on the back. It's much better to kneel."

Make Use of Specialised Tools


You can prevent back pain while gardening by using specialist tools designed to take the strain off your body.


  • Wheelbarrows and wheeled garden waste carts can make loading and unloading garden debris much easier, and enable you to transport compost or plant pots more safely.


  • Long-handled tools can make weeding, trimming, and even picking up garden waste much easier on your back, avoiding the need to stretch or bend over repeatedly.


  • You can also get support from garden kneelers as many of them are designed with special handles to assist you when getting up and down. Some of them convert into low stools as well which eliminates the need to crouch or bend down.


Specialist gardening tools can help you avoid back pain when gardening. The House Clinics, Bristol


Take Regular Breaks and Stretch


And finally, it's important to take regular breaks if you want to avoid back pain after gardening. It's easy to get carried away and so immersed in tasks like weeding or trimming, that you forget to take a rest. Try setting a timer on your phone or watch and aim to take a break every 30 mins or so.  Have a cup of tea or simply walk around and stretch for 5 minutes.

And once you've finished for the day, take 10 minutes to stretch the muscles in your neck, shoulders, arms, back, and legs. Stretching after any strenuous physical activity is proven to help muscles recover and repair. 

Check out this video below which is a great stretching routine after any physical activity, and will help you relax at any time of the day.




If you need any advice on gardening-related aches and pains, contact us here at The House Clinics, or call 0117 942 0200

We will be more than happy to help!


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