Gardening is a wonderful way to relax, connect with nature, and add some beauty to your surroundings. However, it can also take a toll on your back, especially if you already deal with back pain or have other spine-related issues. Here at Nebraska Spine Hospital, we care about your spine health and want to ensure you can enjoy your favorite hobbies without unnecessary pain or injury.
Know Your Limits
Take a moment to assess your gardening goals. If certain tasks are too strenuous or time-consuming, don’t hesitate to scale back or ask for help. Opt for low-maintenance plants and strategically use mulch to keep weeds at bay, saving your energy for the more enjoyable parts of gardening.
Use Garden Scooters to Avoid Twisting
Twisting your spine can put unnecessary stress on your joints and discs. A wheeled garden scooter can help reduce twisting by allowing you to reposition easily as you move through your garden. Scooters are a great option to keep your workspace accessible without overexerting yourself.
Raise Your Gardening Game
Raised beds are a fantastic option for back-friendly gardening. Sturdy, waist-high raised beds provide easy access to plants, whether you’re planting vegetables, herbs, or flowers. Some even have built-in ledges for sitting while you work. They’re perfect for those seeking mobility-friendly options.
Take Breaks (Your Back Will Thank You)
It’s easy to lose track of time when you’re immersed in gardening. Set periodic reminders to take breaks. Use this time to hydrate, stretch, or change positions. Rotating between tasks, like pruning, planting, or watering, will also help reduce repetitive strain on your muscles.
Cushion Your Knees
If kneelers aren’t your thing, opt for high-quality knee pads. Look for foam or memory foam pads with secure straps to protect your knees and offer additional support for your back by reducing pressure during prolonged kneeling.
Garden at Eye Level
Try vertical or wall gardening if bending over is uncomfortable. This method involves mounting planters or greenery onto a wall structure, keeping your plants at a comfortable height. Not only does this minimize back strain, but it also adds a stylish touch to your space.
Choose the Right Tools
Long-handled gardening tools are game-changers for anyone with back pain. Items like extended trowels and cultivators allow you to work while standing upright or seated, sparing your back from constant bending.
Warm Up Your Body
Before grabbing your gardening gloves, take a few minutes to warm up. A brisk five-minute walk or gentle stretching can loosen up your muscles and prepare your body for physical activity. Try a back-friendly stretch like lying on your back, pulling your knees to your chest, and gently lifting your head forward. If you’re unsure which stretches are best for you, consult with one of our spine specialists.
Keep Things Contained
Container gardening is an excellent alternative for those looking to minimize lifting and bending. Use planters with wheels or plant caddies so you can easily move them around. Deep containers are great for veggies like tomatoes, and smaller pots can hold herbs or flowers for easy care.
Lift Smart, Not Hard
Improper lifting techniques can put a lot of stress on your back. To lift heavy pots or tools safely, squat down instead of bending at the waist. Use both hands to hold the object close to your body while straightening your legs to stand. To avoid heavy lifting altogether, use garden carts, wagons, or dollies to transport supplies. Watering cans, for example, can be heavy when full, so fill them halfway or consider investing in an automated watering system.
Use Kneelers and Garden Chairs
Getting down to plant or weed can be challenging for your back. Using a sturdy kneeler with padded handles can reduce the strain of standing up and kneeling down repeatedly. Many kneelers can also double as low benches, giving you versatile support while you work on your garden.
At Nebraska Spine Hospital, we understand how hobbies like gardening can play a big role in maintaining your physical and emotional well-being. If back pain or discomfort is interfering with your daily activities, we hope you can take away some helpful tips from the experts at Nebraska Spine Hospital. Have a wonderful Spring!
