By: Linda Mallard

Owner TWC, Certified Pilates Instructor, Healthy Back Instructor, BCRPA, CMTA

Many people find gardening to be not only relaxing and personally fulfilling, but healing as well. But if back pain is getting in your way of accomplishing your vision for your garden, how healthful is that?   Even if you are fit, being bent over, adding load with pulling, pushing, and lifting can put some serious strain on your back.

Following are some tips on how to both prevent and relieve your back from pain so you can enjoy gardening without all the aches and pains.

1. Warm-up – gardening is strenuous physical activity.  Warm up your muscles with some back exercises, walking and stretching. 
2. Don’t try to do everything in one weekend.  When gardening, take a break every 10-20 minutes and have 2-3 different projects going at one time.  Spend 10 minutes weeding, then switch to a standing activity, then a raking activity for example.
3. Use your legs to lift.  The big muscles of the legs are designed for power, not your back.  Engage your abdominal muscles to support your back and bend your legs.  If your legs aren’t strong enough to support you while lifting heavy objects, see your TWC Instructors for exercises to improve leg strength.
4. Plant low maintenance shrubs and perennials in less accessible areas.
5. Never twist from the waist while bending or lifting any heavy object.  Face the object and pivot the feet in the direction you are going in.  Again, leg strength and core strength is required for lifting and carrying heavy objects.
6. Invest in light weight, long handle garden tools.  These come in different lengths, so choose one that suits your height.
7. If you have a bad back, consider getting raised beds with paths in between so you can enjoy gardening without needing to bend over.
8. Use lifting aids such as wheelbarrows and hand trolleys.  Take smaller loads and do 2-3 trips.

POST GARDENING

If you’ve been bent over, make sure to do some extension exercises to counteract the strain on your discs. 

1. Lying on your back over a stability ball or a gentle cobra (on stomach and pressing up into extension using your arms) will provide some relief.
2. Hip lifts – on back, knees bent, feet on floor –simply press hips up and hold 5 seconds.  Repeat 5 times.
3. Pec Stretch #1– clasp hands together and reach overhead
4. Pec Stretch #2 – place hands on lower back and draw elbows towards each other
5. Side bending stretch (mermaid).  One arm overhead and lean over to one side.  Always draw abdominals in to support.

GETTING FIT FOR GARDENING

Just like any activity or exercise, getting in shape for the demands of the activity will prevent injury and undue muscle soreness.  For gardening, you should ensure excellent core strength (includes abdominals and back stabilizers), hip and leg strength and know how to bend and lift using the legs.

For more information, contact me at linda@twconline.ca

HAPPY GARDENING!