Back Pain and Gardening

It's sure fun to see your flowers start to pop up and the veggies begin to grow, but getting them started certainly can cause trouble for your back. And what happens when it's time to start weeding that garden? Ouch!

There probably is no pain free way to do gardening, but there are a bunch of things you can do to make it less stressful on your back.

For starters...

1. If you're a bit out of shape, limber up before slipping on your gardening gloves. You may want to take a brisk walk or do some simple stretching exercises...

Back and Side Stretch

• While standing stretch and arch one arm over your head and bend your upper body in the direction of the arm which is NOT raised.
• Hold for 5 seconds.
• Return to the starting position and repeat 5 times.
• Switch sides and do 5 repetitions.

Shoulder, Back and Hip Relaxer

• Stand with you feet shoulder width apart and place your palms on your lower back.
• Keep your knees straight, relax, and slowly bend your upper body backwards.
• Hold for 5 seconds and return to starting position.
• Repeat 5 times.

Sitting Leg Extensions

• Sit on a sturdy desk or table with both legs hanging over the edge. Hold the front of the table or desk to support your upper body.
• Straighten one leg by completely extending your knee.
• Do 15 repetitions and then repeat with the opposite leg.

2. Squat, don't bend! Let your thighs bear your weight as you get closer to the ground.

3. Kneel, half-kneel, or sit back on your heels so as to take some pressure off your back.

4. Stay comfortable longer and protect your knee joints by using a knee cushion or knee pads.

5. Stand frequently and stretch your back up and backwards. Take a short walk before beginning again.

6. Your body won't need to work as hard getting up if you have something sturdy nearby that you can hold onto as you raise yourself.

What if you're not up to the task?

Read more about back pain and knee pain tips to help get you in shape for your summertime activities.