Back to gardening
Mar
With spring arriving, many of us are keen to get back into the garden. A few simple habits can help protect your back and keep gardening enjoyable
As the days become brighter and gardens start to come back to life, many people are looking forward to spending time outdoors again.
Gardening is a great way to stay active, but it can also place unexpected strain on the back if we’re not careful.
Many gardening tasks involve bending, lifting, or working in one position for long periods. After a quieter winter, the body may not be used to these movements, which can lead to stiffness or discomfort.The good news is that a few small adjustments can make gardening much more back-friendly.
One helpful approach is to break tasks into shorter sessions, rather than trying to complete everything in one go, even though our weather makes it tempting to get things done in a rush! Alternating between activities such as digging, planting, and watering allows different muscles to work, and prevents overloading one area of the body.
When lifting bags of compost, pots, or tools, keep items close to your body. Try to bend evenly through your knees and hips rather than your waist alone, which will help distribute the load more evenly through the legs and hips.
It can also help to think about posture while gardening. Using a potting table to work at a comfortable height, kneeling pads, small stools, or weed pulling tools can reduce the need for prolonged bending.
Like any physical activity, warming up before starting can make a difference. Gentle movements such as light stretches can prepare the body for activity.
Gardening should be something that brings enjoyment and relaxation. Taking a few simple precautions can help ensure you can keep tending your garden comfortably throughout the season.
Expert Tips for Back-Friendly Gardening
- Warm up before starting
- Bend your knees and hold things close when lifting
- Switch tasks every 20–30 minutes
- Use kneeling pads or raised workstations where possible
Andrea Howell is Principal Chiropractor and Clinic Director at The Whitchurch Clinic and St Mellons Chiropractic Clinic – helping people across Cardiff stay active and move comfortably.
A: 1st floor, 57 Merthyr Road, Whitchurch, Cardiff CF14 1DD
T: 02920 617700
W: www.thewhitchurchclinic.co.uk
