Spring Into Gardening Without the Aches: Smart Tips for Pain-Free Planting

As the weather warms up and flowers start to bloom, many people look forward to getting outside and working in their gardens. While gardening is a rewarding and relaxing activity, it can also put stress on your back and joints if you’re not careful. Bending, lifting, digging, and prolonged kneeling can lead to aches, stiffness, or even injury. Fortunately, with a few mindful techniques, proper body mechanics, and chiropractic care you can enjoy your time in the garden without discomfort.

1. Warm Up Before You Dig In

Just like any physical activity, gardening requires preparation. A few minutes of stretching and light movement can loosen up your muscles and reduce the risk of strain. Try these simple warm-ups:

  • Cat-Cow: Start on hands and knees, bring you back up towards the ceiling to round your back (cat), then let your spine fall into extension towards the floor (cow).

  • Arm Circles: Swing your arms in circular motions clockwise and counterclockwise. Start with smaller circles, progressively getting larger.

  • 90-90 Hip Mobilization: Begin seated with both knees bent at 90 degrees with one leg in front of you and the other behind. Twist your torso until your bellybutton is in line with your front thigh, then bend forward towards your front knee. 

Open Books: Begin laying down on your side and bringing your top knee and hip to a 90 degree angle with your knee in contact with the ground. Place both arms in front of your shoulders. Take your top arm and open it past that shoulder as far as possible, keeping your knee on the ground.

2. Use Proper Lifting Techniques

Heavy pots, bags of soil, and gardening tools can strain your back if lifted incorrectly. Follow these tips to protect your spine:

  • Ensure proper breathing techniques to create core pressure and protect you back during movements.

  • Keep the object close to your body as you lift.

  • Engage your hips and glutes when lifting instead of your back.

  • Avoid twisting while lifting—pivot with your feet instead.

3. Protect Your Knees and Hips

Spending long periods on your knees can lead to discomfort and stiffness. Protect your joints by:

  • Using a kneeling pad or garden stool for support.

  • Alternating between kneeling and squatting to avoid prolonged pressure.

  • Taking frequent breaks to stand and stretch your legs.

4. Maintain Good Posture

Poor posture while gardening can lead to back pain. Keep these posture tips in mind:

  • Avoid hunching over; instead, use tools with long handles to reduce bending.

  • Try not to stay in the same position for long periods.

  • When pulling weeds, squat or kneel instead of bending from the waist.

  • Keep shoulders down and back to avoid tension in the neck and shoulders. 

5. Take Regular Breaks

Gardening is enjoyable, but it’s easy to lose track of time. Set a timer to remind yourself to:

  • Change positions every 10-15 minutes. Keep your spine moving.

  • Stand up, stretch, and walk around to keep your muscles from stiffening.

  • Hydrate! Staying well-hydrated helps maintain joint lubrication and prevents fatigue.

6. Incorporate Chiropractic Care for Prevention & Recovery

Regular chiropractic adjustments can help maintain spinal alignment and mobility, making gardening more comfortable and reducing the risk of injury. Chiropractic care can:

  • Improve flexibility and range of motion.

  • Address imbalances and misalignments caused by repetitive movements.

  • Help your body recover faster from soreness and stiffness.

  • Ensure proper techniques during gardening activities. 

Enjoy a Pain-Free Gardening Season

By implementing these simple strategies, you can protect your back and joints while still enjoying the beauty and rewards of gardening. A little preparation and mindful movement go a long way in preventing pain and discomfort. So go ahead—dig, plant, and enjoy your garden without the aches this spring! 

Gavin Blackburn

Rehab Specialist 

Curt Kippenberger