Spring is here! And for many of us that means getting outdoors and back into the garden - planting, pruning, digging and transforming outdoor spaces. While gardening is a therapeutic and rewarding activity, it can also place unexpected strain on your body, particularly your back, shoulders and knees. 

At LSRC we often start to see a rise in aches and injuries this time of the year. But, with a few simple adjustments, you can enjoy your time in the garden without the fear of paying for it later!

Bend Smart, Not Hard.

One of the most common causes of back pain in gardening is improper bending. Instead of bending from your waist, try hinge at your hips or squat down by bending your knees. This keeps your spine in a safer, more neutral position and reduces unnecessary strain. 

Lift with Control. 

Whether you’re moving pots, soil bags or tools, always lift carefully. Keep items close to your body, engage your core, and avoid twisting while carrying. If something feels too heavy, break the load into smaller parts or ask for help - your back will thank you. 

Watch Repetitive Movements.

Tasks like weeding, raking and digging involve repeated motions which can lead to overuse injuries. Try to vary your activities every 20-30 minutes to give different muscle groups a break. Alternating tasks helps prevent fatigue and reduces the risk of strain. Sports massage can also help relieve muscle tension and support recovery after long days in the garden.

Use Supportive Positions. 

Kneeling can be more comfortable than bending for long periods. Use a padded kneeler or cushion to protect your knees and keep your posture upright. Raised beds or vertical gardening can also reduce the need to crouch or stoop. 

Warm Up Before You Start.

Although gardening may not feel like exercise, it absolutely is! Take a few minutes to stretch your back, shoulders and legs before you begin. A simple warm-up can improve flexibility and reduce the risk of injury. 

Take Breaks and Stay Hydrated.

It’s easy to lose track of time when you’re in the garden. Set a reminder to take regular breaks, stand up, stretch and drink water. This helps prevent stiffness and keeps your energy levels up. 

Listen to Your Body. 

If you start to feel discomfort, don’t push through it. Pain is your body’s way of signalling that something isn’t right. Addressing it early can prevent more serious issues later on. If you are noticing ongoing back discomfort, our chiropractic team can assess the root cause and help you move more comfortably day to day.

Enjoy Spring, Pain-Free.

Gardening should leave you feeling accomplished - not aching. By being mindful of how you move and taking steps to protect your body, you can enjoy a productive and pain-free season outdoors. 

If you do experience discomfort or need some tailored advice then the team at LSRC are here to keep you moving well all season long! You can book an appointment with our team here.