How to support your back whilst gardening

keywellnessuk
6 days ago
2 min read

This week in clinic, I’ve seen several clients whose backs “just went” after doing some gardening. If you’re anything like me, gardening is a must, that first mow of the year, planting out the seedlings, or bringing home a few too many plants from the garden centre. It’s one of life’s simple pleasures.

But professionally? It’s one of the things I quietly dread every spring.

Every year, without fail, we see an influx of people who’ve been gardening and suddenly find themselves with lower back pain. And when I ask whether they warmed up or cooled down, the answer is almost always a surprised “no”.

Let’s talk about why this happens, and more importantly, how you can prevent it.

Gardening Is a Workout (Even If It Includes Tea and Cake)

Gardening looks gentle, but your body knows it’s a full‑body workout. Most gardening tasks involve:

Prolonged bending
Digging
Reaching
Lifting heavy things (yes, I do mean railway sleepers and slabs)
Twisting to get that last thorn
Staying in one position for far too long

None of these movements are “bad”. I fully encourage you to move in all the ways your body can. But they are demanding, especially if you haven’t prepared your body for them.

My Top Tips for Protecting Your Back While Gardening

These simple habits make a huge difference — and they’re all easy to do.

1. Warm up (yes, like you would at the gym)

A few minutes of gentle mobility prepares your joints and muscles for bending, lifting, and reaching.

2. Bend with your knees when lifting

Or better yet, use a wheelbarrow or trug. Your back will thank you.

3. Bring the work up to you

Raise pots onto a table or bench, or squat down to their level. Your spine loves neutral positions.

4. Switch tasks every 10–15 minutes

Your body hates being stuck in one position. Changing tasks keeps everything moving and reduces stiffness.

5. Avoid twisting when lifting

Turn your whole body instead of twisting through your spine.

6. Cool down afterwards

A few gentle stretches or mobility movements help your body settle.

If Your Back Is Struggling After Gardening

You’re not alone, it happens to so many people at this time of year.

If your back feels stiff, sore, or “stuck”, gentle movement is often the best first step.

And if things aren’t settling, or you’re worried, please get in contact.