Safe Gardening Tips to Avoid Back Pain

Besides being good for the bees, gardening is a healthy and enjoyable hobby for many. Doing physical activities outdoors can have many benefits for your physical and mental health. However, gardening does hold some risks, including back pain.

Common Causes of Back Pain in Gardening

One of the most common complaints from gardeners is lower back pain. The repetitive motions and prolonged periods of bending, lifting and kneeling that accompany gardening can cause soreness and injury of the back. Whether you’re an experienced or beginner gardener, back pain is a risk that you can mitigate with the right information.

Some common causes of back pain in gardening include:

Heavy lifting of items like tools, pots and bags of soil, or using improper lifting techniques

Repetitive movements like digging, weeding or raking

Bending and twisting motions, during activities like planting and pruning

Poor posture while kneeling, squatting, standing or using gardening tools

Overexertion from doing physical work for extended periods or without enough breaks

Pre-existing conditions such as arthritis or previous back injuries

Sprains and Strains

The lower back carries the weight of the upper body, and plays a major role in twisting, bending and other movements. This makes your back vulnerable to soft tissue injuries. According to the American Association of Neurological Surgeons, the most common lower back pain causes are strains and sprains.

Strains (often called pulled muscles) happen when muscles or tendons are torn or stretched too far.

Sprains occur when a ligament is torn from its attachment between bones.

Strains and sprains can happen suddenly or due to gradual overuse. These back injuries can cause pain and stiffness and prevent you from enjoying gardening and your other regular activities.

Posture

Bending or hunching over while gardening can put stress on the muscles, ligaments, and joints in your back. Poor posture also increases the risk of spine misalignment, herniated disks, pinched nerves and restricted range of motion. These conditions can cause back pain and other uncomfortable symptoms.

To prevent injuries caused by poor posture, try to position yourself in ways that keep your spine aligned in a neutral position. Use seating that supports your lower back and take frequent breaks. If you have an exercise routine, consider adding exercises that strengthen the core, back, and shoulders. These actions support good posture and help prevent back injuries.

Gardening Safety 101

Gardening safety should include warming up, taking regular breaks, stretching, varying tasks to avoid repetitive strain, using proper techniques for lifting and bending, reducing heavy lifting loads and using ergonomic tools. (And don’t forget sunscreen while you’re at it!)

Warm Up and Stretch

Just as you would warm up before playing a sport or exercising at the gym, warming up before gardening can help prevent injuries.

Start with a gentle cardiovascular exercise, such as walking, jogging or riding a stationary bike. Next, do some light stretching and joint rotations (such as neck rolls and hip circles) to prepare your body for physical activity. Choose exercises that you can easily do in your current physical condition. Check with your healthcare provider before starting a new exercise routine.

Use Tools

Consider using tools designed to make gardening easier on your back. These include:

Raised or vertical gardening: Grow plants in raised beds, or grow them vertically using trellises, stakes or hanging baskets. These elevated growing structures reduce the need to bend over for planting, pruning and harvesting.

Kneeling and sitting equipment: Tools can help put your body into more ergonomic positions when you’re gardening. For example, garden kneeler benches help pad your knees, provide a supportive frame for standing up, and double as a seat for rest time.

Tools for moving materials: Use a wheelbarrow or garden cart to transport heavy or bulky items such as soil, mulch, and plants. This will help prevent heavy loads from hurting your back.

Long-handled tools: Where possible, invest in gardening tools with long handles. Long-handled tools allow you to stand upright while working, rather than bending and putting weight on your lower back.

Take Breaks

Pace yourself and take regular breaks while gardening. Stretching during breaks and after gardening can help prevent muscle stiffness and soreness.

Know Your Limits

It's important to listen to your body and avoid overexertion. If you start feeling pain, give your back the rest it needs. Continuing your activity without proper rest and treatment can lead to more intense pain and longer recovery times.

If you have questions about back pain, don’t suffer in silence. You can talk to a healthcare provider about your back at any of our care centers.

Post-Gardening Back Care

After gardening, care for your back can include rest, stretching, applying heat or cold, taking over-the-counter analgesia like acetaminophen or ibuprofen and gently massaging the area. By taking these steps to care for your back after gardening, you can promote relaxation, reduce muscle soreness, and maintain your back health over the long term.

Find more information about treating back pain here.

Can an urgent care provider relieve my back pain?

If your back pain persists or prevents you from engaging in your regular activities, talk to a healthcare professional. Urgent care providers can help provide prompt, effective diagnosis and treatment of your back pain. WellNow Urgent Care is proud to help with strains, sprains and many other conditions that affect the back.

You can see a healthcare provider by reserving a time or walking into a WellNow Care Center near you. You’ll get the timely, quality care you need to feel better and keep doing the things you love.



WellNow Urgent Care is a series of urgent care clinics and virtual care serving the Midwest and Northeastern United States in Illinois, Indiana, Michigan, New York, Pennsylvania and Wisconsin.

Information contained in this blog is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. The content is not meant to be complete or exhaustive or to apply to any specific individual's medical condition. Always refer to the personalized information given to you by your doctor or contact us directly.