Spring is here and the urge to get your hands dirty in the garden is strong! But avid gardeners know back pain can quickly turn a joyful hobby into a chore. I see this all too often with my patients.
Here are some tips to prevent spine strain while gardening:
- Just like any exercise, gardening needs a warm-up. Light stretches and walking get your muscles ready.
- Bend at the Knees, Not the Waist. Squat to lift heavy objects, keeping your back straight and core engaged.
- Use Tools. Invest in a kneeler, cushioned knee pads, stool, or raised garden beds to avoid constant bending. Long-handled tools help maintain good posture.
- Listen to Your Body. Take breaks, switch positions often, and don’t overdo it. Remember to hydrate and avoid doing the same task for a long period of time.
- Lighten the Load. Use a wheelbarrow or dolly for heavy items and fill watering cans halfway for easier carrying. Instead of traditional watering methods, try soaker hoses or install an automated irrigation system.
- Consider container gardening: Shifting your focus to container gardening can significantly simplify your gardening experience. Even vegetables like lettuce can thrive in larger pots alongside your favorite flowers.
Let us know how you protect your back while gardening in the comments below!
Enjoy the beautiful weather and happy gardening!
Dr. Darakchiev is a board-certified, fellowship-trained neurosurgeon skilled in diagnosing and treating a variety of brain, spine and peripheral nerve disorders. To schedule an appointment, please call 631-690-9080.
