Garden Without the Aches: Physical Therapy Tips to Prevent Back Pain While Gardening

Spring and summer bring the joy of gardening—digging, planting, pruning, and harvesting. But without proper body mechanics, all that time in the soil can lead to stiffness, soreness, and even injury—especially in the lower back.

As physical therapists, we often see patients whose back pain is directly linked to gardening activities. The good news? With a few adjustments to your technique and routine, you can enjoy your time in the garden while keeping your back strong and pain-free.

1. Warm Up First

Gardening may not feel like a workout, but it is! Take 5–10 minutes to warm up your body:

• Do gentle trunk rotations

• March in place

• Perform shoulder rolls and light back stretches

This preps your muscles for bending, lifting, and twisting.

2. Use Proper Body Mechanics

• Bend at the hips and knees, not the waist. When lifting a heavy pot or bag of soil, squat down, keep the item close to your body, and use your legs to rise—not your back.

• Keep a neutral spine. Avoid twisting while lifting or weeding; instead, pivot your feet and turn your whole body.

• Alternate tasks every 15–20 minutes to prevent overuse of the same muscle groups.

3. Use Raised Beds or Planter Boxes

Raised garden beds reduce the need to bend over for long periods. They're especially helpful for those with chronic back conditions or limited flexibility. You can even sit on a stool while working to further reduce back strain.

4. Get Support from Tools

Use ergonomically designed gardening tools with long handles to minimize bending and reaching. A kneeling pad or garden seat can also ease pressure on your spine and joints.

5. Take Breaks and Hydrate

Listen to your body. If your back starts to ache or feel tight, take a break. Walk around, stretch gently, and drink water. Fatigue can lead to poor posture and increase the risk of injury.

6. Stretch After Gardening

Post-gardening stretches are just as important as pre-gardening warmups. Focus on:

• Hamstring stretches

• Cat-cow spinal movements

• Child’s pose or gentle trunk rotations

These help relieve tension and prevent soreness later.

7. Strengthen Your Core

A strong core supports your spine during physical activities. Include simple exercises like bridges, pelvic tilts, and bird-dogs in your weekly routine to build stability and reduce strain on your back.

In the Weeds? Let Us Help. If you're experiencing persistent discomfort after gardening, don’t wait it out. A physical therapist can assess your movement patterns, identify imbalances, and guide you through exercises and techniques to garden safely and pain-free.

Happy gardening—your back will thank you!