Preventing Back Pain While Gardening

Here are 5 suggestions for techniques to lessen back pain while gardening.

1. Use Proper Lifting Techniques

Lifting heavy objects incorrectly is a common cause of back injuries. When lifting bags of soil, pots, or other heavy items, it is important to use proper technique. Bend at the knees, not the waist, and lift with your legs rather than your back. Keep the object close to your body and avoid twisting while lifting. If an object is too heavy, ask for assistance or use a dolly or wheelbarrow to transport it.

2. Take Breaks and Stretch

I know from experience that gardening can make me lose track of time, so it's crucial to take regular breaks and stretch my muscles. Spending long periods in the same position can strain your back and lead to discomfort. Take short breaks every 30 minutes (sometimes, ok a lot of times, it's less than that for me) and stretch your back, shoulders, and legs.

3. Use Ergonomic Tools

Investing in ergonomic gardening tools can make a significant difference in protecting your back. Look for tools with padded handles and adjustable lengths to ensure proper alignment and reduce strain on your back. Long-handled tools can help you avoid excessive bending and reaching, minimizing the strain on your back muscles. Additionally, using a cushioned kneeling pad can provide support and cushioning for your knees and lower back while working close to the ground.

4.Try Vertical Gardening

Vertical gardening offers several benefits for individuals with back problems that make it an attractive gardening option. Firstly, it minimizes the need for bending and stooping, as plants are at eye level, reducing strain on the back. Additionally, maintenance tasks like watering and pruning are more comfortable to perform standing up, further alleviating potential back stress. This method also saves space and can be easily accessed from a standing position, making gardening more enjoyable and less painful for those with mobility issues.

5. Garden Scooters-avoid twisting

Using the 360-degree rotating gardening seat with adjustable height is crucial for preventing back injuries while working in the garden. Its rotating feature allows you to reach plants without twisting your back, reducing strain and potential injuries. Invest in this garden scooter to maintain proper posture and protect your back during gardening tasks.

6. Take a lot of breaks

This is my personal favorite! Bring a cold beverage, a book and/or some music and admire your garden. I love just listening to the birds and watching them at the feeders. And, of course, planning the next chore or long-range project.

Taking care of your back while gardening is essential to prevent back pain and injuries. By using proper lifting techniques, taking regular breaks, and using ergonomic tools, you can minimize strain on your back muscles. Additionally, incorporating exercises that strengthen your back into your routine can help improve your overall back health. Remember to listen to your body and stop any activity that causes pain or discomfort. Happy gardening!

Estelle

Source: Spinehealth.com by Veritas