Gardening is good for body and mind, but the first warm weekend of the season is also when many Omaha patients call us with sore backs. Hours of bending, kneeling, digging and hauling after months of winter can catch your back off guard.
With a little planning, you can protect your back while gardening and still enjoy the work. Here are practical tips for lifting, kneeling and pacing yourself.
Why the first warm weekend is risky
Over the winter, most of us do less of the bending, lifting and twisting that yard work demands. Then spring arrives and we try to do everything at once: mulch, planting, weeding and raking in a single day. That sudden jump in activity, often in awkward positions, is a common recipe for back strain.
Warm up before you dig
Treat yard work like exercise. Spend five minutes walking around the yard, gently swinging your arms and doing a few easy movements such as hip circles or slow knee bends before you start.
Lifting bags and pots safely
- Bend at your hips and knees, not just your back.
- Keep the load close to your body.
- Turn with your feet instead of twisting at the waist.
- Use a wheelbarrow or garden cart for heavy bags of soil and mulch.
- Ask for help, or split heavy loads into smaller ones.
Kneeling vs. bending, and tools that help
Long periods of bending forward from the waist put a lot of demand on your back. Kneeling on a cushioned pad, sitting on a low garden stool, or using raised beds can reduce how far you need to bend. Long-handled tools also help you stay more upright while weeding or raking.
Switching tasks and taking breaks
Instead of weeding for two hours straight, rotate between tasks: 20 to 30 minutes of weeding, then some walking or watering, then planting. Stand up, stretch and change positions often. Drink water and stop before you are exhausted.
Managing next-day soreness
Some muscle soreness after a big day outdoors is normal. Gentle walking, light stretching and warmth often feel good. Soreness that eases within a day or two is usually nothing to worry about.
When soreness lingers
If pain lasts more than a week or two, keeps coming back, or limits what you can do, it is worth having it checked. Our article When Should You See a Chiropractor for Low Back Pain? explains what to look for.
When to see a professional
Get prompt medical attention if you notice any of the following:
- Numbness, tingling or weakness in your arms or legs
- Loss of bladder or bowel control
- Pain after a fall, car accident or other injury
- Fever, or pain with unexplained weight loss
- Pain that is severe, getting worse or keeps you awake at night
Contact your doctor, or call 911 or go to an emergency room if symptoms are severe or sudden.
How we can help
Gardeners are some of our favorite patients. Our chiropractors combine adjustments with Active Release Technique to address both joints and tight soft tissue. Contact us if your back is complaining after yard work.
This article is for general educational purposes only and isn’t a substitute for professional medical advice, diagnosis or treatment. If you have a specific health concern, please consult a qualified healthcare provider. In an emergency, call 911.
Sources
- Back Pain, National Institute of Arthritis and Musculoskeletal and Skin Diseases
- Back Pain, MedlinePlus
Have a question about your situation?
Articles can only go so far. If you’d like a professional opinion about what you’re feeling, our chiropractors are happy to help. Call us or schedule a visit.