Spring is here—the sun is shining, birds are chirping, and gardens are calling. But before you dive into planting and pruning, it’s important to know how to prevent lower back pain while gardening. Long hours in the yard can lead to soreness, spasms, and strain—especially in your lower back. The good news? A few simple habits can make all the difference.
🏃♀️ Warm Up Before You Dig In
Start with light movement to prepare your body. A brisk walk around the block or a few minutes of marching or jumping jacks will get your blood flowing and loosen up your muscles.
🧘♂️ Use Proper Body Mechanics
- Bend with your knees, not your back. This reduces strain and protects your spine.
- Engage your core muscles while lifting or reaching. A stable core supports your lower back.
- Keep objects close to your body when lifting to avoid overextension.
- Squat or kneel instead of bending over. Use knee pads to stay comfortable during longer tasks.
🔄 Avoid Twisting and Overreaching
Sudden twisting motions can lead to injury. Instead, use your body weight to push or pull in a straight line. Move your feet to reposition rather than twisting your torso.
⏳ Pace Yourself and Take Breaks
Don’t try to tackle the entire garden in one go. Break your tasks into smaller sections and rest between sessions. Sit down, stretch, or take a short walk to reset your body.
🌼 Gardening Shouldn’t Hurt
You don’t have to accept pain as part of the process. With these tips, you can enjoy your garden and protect your back at the same time. If discomfort persists, consider booking a massage to release tension and restore mobility.