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5 Tips To Prevent Lower Back Pain While Gardening!

How to Ease Back Pain while Gardening l King Edward VII's Hospital

With summer just around the corner, many of us are eager to get out into the garden and enjoy the sunshine.

At Physio Performance in Drogheda, we understand the importance of maintaining a healthy body, and we are here to help you make the most of your gardening experience without the discomfort of back pain.

So in this blog, we will provide you with 5 Essential Tips to prevent and alleviate back pain while indulging in your gardening activities.

So, let’s dive in and discover how you can keep your back happy and pain-free this summer!

Tips To Prevent Lower Back Pain after Gardening - Spinal Backrack

Understanding the Challenge of Lower Back Pain

Gardening might seem like a gentle, therapeutic activity, yet it is often a trigger for lower back pain.

This discomfort arises from prolonged bending, lifting, and twisting—movements that are extremely common for gardeners.

We are here to provide valuable insights and practical advice to help you garden without the strain and pain.


11 Ways to Keep Gardening with Back Pain - Prairie Spine


5 Tips to Prevent Lower Back Pain While Gardening:

Take a look at our 5 strategies are designed to keep you doing what you love, pain-free, so you can focus on growing your garden at ease:


1. Stretching

Before you even pick up a shovel or put on your gardening gloves, start with a proper stretching routine. Focus on your lower back, arms, and legs.

Some gentle stretches, like neck side stretch, shoulder stretch, cat camel & child’s pose can warm up your muscles and prepare them for the activity ahead.

5 Simple Stretches for Gardeners - Garden Therapy


2. Correct Gardening Postures

Be conscious your posture to prevent pain. When you’re digging or planting, keep your back straight and ensure to bend from your knees, and not your waist.

You can also use a gardening kneeler to help maintain proper posture without straining your lower back.


3. Lifting Techniques

Lifting bags of soil or heavy planters can be a quick route to back pain if not done properly. Always lift with your legs, not your back.

Keep objects close to your body while gardening, and if something feels too heavy, don’t hesitate to ask for help or use a wheelbarrow.


7 simple tips on how to avoid back pain while gardening


4. Taking Breaks

Time can fly when you’re in the garden. Set an alarm if you need to, but make sure to take frequent breaks. Stand up, walk around, and do a few stretches.

This not only helps relieve pressure on your spine but also keeps your muscles loose and warm.


5. After-Gardening Care

Post-gardening care is just as important as warming up. Once you have finished, spend a couple of minutes stretching again, making sure to focus on the areas you’ve used the most.

A warm bath can also prevent stiffness & pain, and will help relax your muscles.

Your Next Step to Lower Back Pain Relief:

If you’re already experiencing back pain or want a more personalised strategy to prevent it, we are here to help.

At Physio Performance Drogheda, we are the experts in treating back pain, as it is by far the most common injury we see here in the clinic. We understand the mechanics of lower back pain and offer tailored, effective treatments, to help you get back & stay back doing what you love!

We can guide you right through the whole journey: From the initial assessment to a full recovery.


Gardening: the secret of happiness | Gardens | The Guardian


Next step: 

Want to get in touch with our team?

Looking for some advice?

We’d love to help!

You can contact us on 041-9877059 or at You can also book an appointment online with us HERE.