Effective Tips to Minimize Lower Back Pain from Gardening

Effective Tips to Minimize Lower Back Pain from Gardening

Does your yard work cause your back to hurt? We feel your pain.

Gardening is an awesome hobby or even a job in some cases. It can be relaxing, helps your yard look great, is beneficial to the environment and can even put food on your table. However, the maintenance can become a grueling task, specifically if you suffer from lower back pain.

Here are a few tips to prevent your lower back pain from stopping your enjoyment of time in the garden.

Start with a tune-up.

If you have yet to see a medical doctor or chiropractor for a physical this year, spring is a great time to do it. We usually recommend our patients come in whenever they are changing up their physical activity.

Shoveling snow in the winter uses different muscles than picking weeds in the spring. Being in proper alignment before beginning your yard work can help prevent injuries. Whatever it is that you like to do outside, from gardening to riding your bike, most doctors can find a plan that fits with your favorite activity.

Be sure to stretch.

You might only think about stretching before going for a run or walk; however, it’s ideal to do some stretches before working in your yard. Stretching can help ensure than you don’t injure yourself with the repetitive motions of gardening.

Don’t forget to take breaks while you’re gardening. It’s also important to stretch after you’re done. This increases blood flow to your muscles and helps prevent back pain.

Lift and bend properly.

Lifting and bending properly can help prevent injuries, so it’s imperative you make this a good habit. You should be sure to lift with your legs and not with your back because your leg muscles are significantly stronger. Some quick tips on proper lifting include:

  • Bend at the knees and the waist
  • Keep your back straight when you bend over
  • Know your limits. Your yard is not a lifting competition!

Invest in the right tools.

Finding the right tools that fit your needs can help prevent injury from bad posture or bending over. This is where quality counts! You can use a chair in the garden, get knee pads or invest in a wheelbarrow to help carry items like dirt and mulch. Just be sure to know your limitations when it comes to weight and always drink plenty of water.

Get in to see a chiropractor today!

If at any point you experience pain, that is your body’s way of telling you to stop. Use ice on the area until you can get into a chiropractor for an adjustment.

If you are looking for an adjustment before you begin working in your yard, reach out to us! Millard Family Chiropractic & Wellness has learned multiple chiropractic treatment techniques so we can tailor our treatments to the patient.

We have a multi-doctor approach to your health care we offer you multiple treatment options, a wide variety of appointment times, and the ability to see a doctor as quickly as possible. Contact us!


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