Gardening Tips
Enjoy getting your hands in the dirt but end up with an aching back by the end of the day? You’re not alone. While gardening is a calming and rewarding activity, if you’re not careful, it can do a number on your lower back.
Weeding Without the Pain
One of the biggest mistakes people make when weeding is bending at the waist and rounding through their back. Do this long enough, and you’ll be nursing a sore spine before the weeds are even gone.
Instead, try this: kneel down and sit back on your heels. Keep your toes tucked in a comfortable position and avoid arching or curling your lower back. This kneeling posture helps relax your body and reduces pressure on your spine. If you need to reach further, shuffle forward—don’t stretch out from where you are. The closer you are to the weeds, the safer your spine will be.
“The best thing is to get on your knees, and you can sit back on your heels… that helps relax a lot of your body,” says Dr. Zach.
Rake Smarter, Not Harder
Reaching too far with a rake can quickly strain your lower back. The further the rake extends from your body, the more pressure it puts on your spine.
A better strategy? Step with your rake. As you reach, lunge forward slightly so your body moves with the motion. This transfers the work into your glutes and legs—where it belongs—instead of your lower back.
Another key tip: switch sides often. Raking from only one side all day creates imbalance and stress. Alternating sides keeps your body more aligned and avoids overloading your spine.
Shovel With Your Legs
Shoveling can be one of the most back-breaking tasks—literally—if done the wrong way. Many people reach far, scoop a heavy load, and then twist to fling it behind them. That twisting and extending movement puts intense strain on your lower back.
Here’s a better approach:
- Lunge toward the shovel and scoop the dirt close to your body.
- Stand straight up using your legs—not your back or arms.
- Once you’re upright, turn your whole body in the direction you want to drop the load and gently lower it.
- Avoid the temptation to twist and toss. Your back will thank you.
Keep Your Body Pain-Free While Gardening
Whether you’re weeding, raking, or shoveling, use mindful movement and body-friendly positioning to enjoy your time outdoors without the ache. For more guidance on staying active and pain-free, contact True North Chiropractic and Wellness to schedule a visit. We want to help you move better every day.
