Gardening can be a great way to get some exercise, fresh air, and enjoy the beauty of nature. It can also help people, especially the older generations, relax and pass the time in a calming way that can also be a source of pride. Who doesn’t love a good stroll through a proper, well-maintained garden? But it can also be a cause of back pain if you don’t take the proper precautions. It’s important to look after yourself even while gardening because you can easily get lost in the gardening process and harm yourself!
Here are some tips to help prevent back pain while gardening:
1. Do Some Stretches Beforehand
Warm up before you begin. Just like with any physical activity, it’s important to warm up your muscles before you start doing anything drastic like moving loose soil or harvesting fruits. Take a few minutes to do some gentle stretches, such as arm circles, leg swings, and trunk rotations to loosen up your muscles.
2. Use Proper Posture
When you’re gardening, it’s important to maintain good posture. Keep your back straight, your shoulders relaxed, and your head up. Avoid hunching over or twisting your back, as this can put unnecessary strain on your muscles.
Additionally, refrain from putting too much pressure on your knees and other joints, such as squatting down to move pots around. You’ll regret it when you stand up, believe us! Instead, use a low seat so your joints are pressure-free as much as possible.
3. Use the Right Tools
Using the right tools can make all the difference when it comes to preventing back pain. Look for tools that are ergonomically designed and have comfortable grips, such as tools with a bent handle or those that have a T-shaped handle. There are many convenient gardening tools available if you just look around, especially since online shopping is now the norm.
4. Take Plenty of Breaks
Gardening can be hard work, so make sure you take frequent breaks to rest and stretch. Stand up, walk around and stretch your back, legs, and arms to help prevent stiffness and pain. Gardening may seem like an easy task, but the stresses and strains on your body all add up.
5. Bend Your Knees
When you’re digging, planting, or weeding, make sure to bend your knees instead of your back. This will help you maintain proper posture and will take pressure off your back. This is also helpful if you’re lifting something heavy—if you’re lifting something like rocks, it’s important you bend your knees and then pick it up, as carrying something with your back can pull a muscle.
6. Use a Kneeling Pad
Using a kneeling pad can help protect your knees and reduce the pressure on your back. It’s also a great option for those who do not want to stand around all day while they do their work. Make sure to choose a kneeling pad that is comfortable and provides enough cushioning.
7. Consider a Back Brace
If you’re experiencing back pain while gardening, or if you already have considerable back pain even when you’re not gardening, consider wearing a back brace. A back brace can help support your back and reduce the amount of strain on your muscles.
8. Get Enough Rest
Gardening is a physical activity, and it’s important to get enough rest to help your body recover. Again, we cannot stress enough how much of a toll gardening has on your body! Make sure to get at least 7-8 hours of sleep a night on a comfortable mattress to help reduce the risk of back pain, and try to have rest days from gardening. Perhaps gardening three to five times a week is enough for you.
9. Consult a Doctor
If you’re experiencing chronic back pain, or if your back pain is severe, it’s important to consult a doctor. They can help diagnose the cause of your pain and recommend treatment options. They can also prescribe medications to help you manage your pain and discomfort from back pain so you can still do things you enjoy like gardening.
Conclusion
By following these tips, you can enjoy the benefits of gardening without having to worry about back pain. Remember to listen to your body. If you feel pain or discomfort, take a break or stop gardening. Remember that prevention is key, so take the necessary steps to protect your back before engaging in gardening activities.
