Gardening is a great way to get outdoors and enjoy nature, but it can also be hard on your back if you’re not careful. Here are some things to help you avoid back pain:
Warm up before you start gardening to avoid back pain.
Just like any physical activity, it’s important to warm up your muscles before you start gardening. Take a few minutes to stretch your back, arms, and legs.
Use ergonomic gardening tools
Look for tools that are designed to reduce strain on your back and joints. For example, use a long-handled shovel to reduce bending and squatting. Or a long-handled hoe for weeding. Watch this video of Mary in our office use these back-saving garden tools.
Plan Your Garden and your plants
Might be too late for those with a mature garden but consider the amount of maintenance the design requires. Choose plants that are easy to care for and avoid using too many pots. At times, pots at require a lot of bending and lifting.
Use proper lifting techniques
When lifting heavy bags of soil or plants, bend your knees and keep your back straight. Avoid twisting your back while lifting. Mary in our office is a major garden enthusiast, watch how she lifts heavy items in the garden.
Take breaks
Don’t spend hours in the garden without taking breaks. Take a few minutes every hour to stretch and rest your back. Varying your jobs; go from weeding to mowing for example changes your body positioning.
Use raised garden beds
Raised garden beds can reduce the amount of bending and kneeling required for gardening. You can also adjust the height of the bed to suit your needs.
Maintain good posture
When gardening, maintain good posture by keeping your shoulders back and your back straight. Avoid hunching over or slouching.
Don’t overdo it: Don’t try to do too much in one day. Spread your gardening tasks out over several days to avoid overexerting your back.
By following these tips, you can avoid back pain. Enjoy the benefits of gardening without putting unnecessary strain on your back.
