Spring Gardening: Protect Your Spine and Stay Strong

From moving heavy bags of mulch to bending over to plant flowers, gardening is a strenuous activity that involves repetitive movements, lots of lifting, and awkward postures, which can place significant stress on your muscles and joints.

For many people who have been sedentary for months, those hours spent gardening can quickly lead to low back pain, shoulder tension, and stiff hips.

Our Chiropractors’ Tips for a Healthier Gardening Season

1. Have a Plan

Don’t just open the shed door and start doing something; instead, take some time to plan your day. Focus on specific tasks and break them into chunks. For example, set a goal to work for an hour or two in the morning, take a long break, and come back in the afternoon if your body feels up to it. Trying to do everything in one big block can overwhelm your spine and lead to painful setbacks. “Your spine needs to be with you for a long time,” says Dr. Dan, and protecting it starts with pacing yourself.

2. Warm Up Before You Dig

Just as you likely stretch before working out, it’s crucial to get some movement in—even for a few minutes—before gardening. Doing so can make a huge difference. Some ideas? Walk around the block, do some simple spinal twists, or a few gentle stretches like “reaching for apples.” You don’t need to do a full workout—just enough to get your body moving and ready for action.

3. Lift Smart

Gardening often involves hauling awkward items, like bags of soil or patio stones. Let your legs do the heavy lifting, not your back. And don’t be afraid to ask a friend, family member, or neighbor for some assistance.

4. Vary Your Position Often

Staying bent over in one position for too long stresses your joints and muscles. What to do? Change your posture or task every 20-30 minutes. Switch from raking to potting, or alternate kneeling with squatting. Dr. Pascal explains, “If you stay in any sustained posture over time, this is where stress builds… and we become injury prone.” Keeping your body moving and adjusting helps prevent soreness and injuries.

5. Recover Like an Athlete

After a full day in the garden, it may be tempting to just crash on the couch without taking some recovery measures. Instead, stretch your hips, hamstrings, and lower back to keep muscles flexible. Taking a warm Epsom salt bath or doing some foam rolling can help alleviate tightness. Even a gentle walk is helpful. Engaging in some form of recovery can help prevent injuries and stiffness from developing.