Avoiding Back Pain When Gardening

As the summer weather hits everything starts growing faster and the nicer weather gets us all out into the garden. Gardening is a great way to keep active however too frequently in our clinics we see the negative side of gardening. What we call “ The weekend warrior” injury, people overdoing it and not taking breaks can cause injury to your spine.

Common Gardening Activities and Tips to help you avoid injuring your back this summer.


  • If planting pots or containers do them on a table not on the floor
  • Kneel rather than bending over
  • Kneel on an old piece of foam or cushion to decrease the force on your knees
  • If you have to bend over stand up and extend backwards every 15 minutes


  • Avoid lifting heavy objects where possible
  • Use a wheelbarrow or trolley instead of carrying things
  • Make more trips with smaller loads rather than trying to carry too much
  • If you have to lift make sure you bend your knees and hold the object close to you
  • Use your core muscles (tighten your tummy) when lifting
  • Get someone else to help you
  • Bend from the knees not the waist
  • Keep your spine straight


  • Use your body weight to push to mower
  • Don’t use your back as a lever
  • Keep your back straight


  • Kneeling is the best position
  • Plant ground covers to cut down on weeds
  • Use a weeding membrane and mulch to reduce weeds
  • Try sitting on a bucket or milk crate if you cant kneel


  • Maintain good alignment
  • Use your body weight rather than using the muscles in your upper body
  • Move your entire body rather than twisting your spine


  • Lifting from underneath using a underhanded grip
  • Keep your back straight and bend from the hips and knees
  • Use the big power muscles of the legs

If you have any questions regarding how to reduce injury when gardening please don’t hesitate to ask any of the Chiropractors at Walkley Chiropractic Group.