Hours of gardening can take its toll on your back. Though your yard will be weed free and filled with beautiful plants, gardening can strain your lower back and legs causing muscle aches and sore joints. Without relieving the pain, gardening can become too unbearable and force you to quit it altogether!

Senior Man Suffering From Back Pain Whilst Gardening

Luckily quitting gardening doesn’t have to be the case. After some stretching and following these simple tips, gardening and pain don’t have to be synonymous.

  1. Distribute Your Weight Evenly: Working with one knee to the ground or even better, on all fours because it evenly distributes your weight throughout the body, not just on your lower back and knees. Working on all fours is preferable since you’re not bending at the waist. This gardening position places the least pressure on the spine.
  2. Sitting on a chair or stool: If kneeling or gardening on all fours is difficult for you, sitting may be your best option. Though sitting places more pressure on your spine than being on all fours, it can still help eliminate most strain from your back. Also using long-handled tools will allow better reach to your work area to prevent extra strain on your upper and lower back.
  3. Watch Your Form when Lifting: Lifting heavy pots or bags of fertilizer can place considerable pressure on your back if you don’t lift properly. Bending your knees and lifting with your legs not only keeps much of the weight closer to your body but also distributes the weight to your stronger leg muscles.
  4. Listen to Your Body: If your back does begin to ache or feel any discomfort, it may be time to take a rest. You may also consider switching to a less strenuous task or stop gardening altogether to allow your body to rest and prevent injury.

Get Back to Gardening without Back Pain

After following these tips, gardening can be a much more enjoyable activity! Find the right inversion table for you or shop for accessories to enhance your inversion experience!