Spring is a great time to get outside and enjoy gardening. But all the bending, lifting, and digging can be really tough on your back if you’re not careful! The good news is that a few simple habits can help you stay active and pain-free.

Before you start, take a few minutes to warm up. Gardening is more physical than it seems, and your body needs time to get ready. A short walk or a few light stretches can help loosen your back, shoulders, hips, and other joints so you don’t feel stiff once you get going.

When you’re working, try to avoid bending at your waist. Instead, bend your knees, hinge at your hips, or kneel down to keep your spine in a better position. If possible, use raised garden beds or a small stool to bring the work closer to you and reduce strain.

Here are a few quick tips to keep in mind while you’re gardening:

• Keep items close to your torso or waist when lifting
• Bend your knees and hinge at your hips, and don’t your back for lifting
• Avoid twisting while carrying or lifting, especially when shoveling
• Switch positions every 10–15 minutes, from standing to bending to kneeling– even shifting your weight from one leg to the other can make a big difference

It’s also helpful to use the right tools. Long-handled tools and kneeling pads or seats can make a big difference, and help take pressure off your back and other joints.

Lastly, don’t overdo it. It’s easy to spend hours outside on a nice day, but your body may not be ready for that much activity all at once. Take breaks, stay hydrated, and spread your work out over a few days. Refer back to our previous blog post on how to ease into spring activity!

Gardening should feel good, not painful. If your back starts to bother you, don’t ignore it—taking care of small aches early can help you stay active and enjoy the season. See your chiropractor regularly to keep your body in optimal shape for outdoor activities!