How to Manage Back Pain When You’re Working in the Garden

Brian Acton

Gardening can be a physically rewarding activity. It can calm your mind and reduce stress, help you get some sunshine and exercise, and could even result in getting some healthy vegetables in your diet. But all that time spent toiling in the garden can do a number on your back, especially when you already have back pain.

Here are some tips for managing your back pain when you’re working in the garden.

1. Warm Up

Doing some warmup exercises can help reduce the risk of strained muscles, fatigue, and injury. Just a quick walk and some stretches can increase your circulation and body temperature and loosen up your muscles.

2. Get Some Support

Lifting heavy plants, pots, watering cans, and gardening equipment without any support can lead to an injury or increased pain. Always lift with your legs by squatting and keep the object you’re lifting close to your body. Use a wagon, dolly, or other lifting accessories to make it easier to carry heavy items from place to place.

You may even want to add some additional help from a support belt like the CorFit System® LS Value Back Support. Support belts can improve your posture, stabilize your spine, and encourage proper lifting techniques.

3. Take Breaks

It can be easy to immerse yourself in a gardening project and lose track of time, forgetting to take breaks. But overworking your muscles and staying in the same position for a long time can lead to increased back pain. Make sure to take frequent breaks to hydrate, give your muscles a rest, and get out of the sun for a bit. Rotate the activities you’re doing periodically to avoid doing the same repetitive task for a long period of time.

4. Garden While Standing

Spending too much time bent over in the garden, or on your hands and knees, can make back pain much worse. When you can, use long handled tools that you can operate while standing instead of bending over. If you’re starting a new garden, consider a wall garden or raised garden bends instead of planting directly on the ground.

5. Listen to Your Body

If you start experiencing severe pain or other unusual symptoms, stop and take a break immediately before things get any worse. If your back pain continues without abating, see your doctor for treatment.