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  • Writer's pictureTamera Chapman

Gardening and Your Back


Gardening and yard work can be great ways to get outside and get some exercise, but they can also put a strain on your spine if you're not careful. Here are some tips on how to properly care for your spine while gardening or doing yard work:


  1. Warm-up before you start: Just like any other physical activity, it's important to warm-up your body before you start gardening or doing yard work. Take a short walk or do some stretching to loosen up your muscles and prepare your body for the work ahead.

  2. Use proper body mechanics: When you're lifting heavy objects, such as bags of soil or mulch, make sure to use proper lifting techniques. Bend your knees and lift with your legs, keeping your back straight. Avoid twisting your back while carrying heavy objects.

  3. Take breaks: Don't overdo it! Take frequent breaks to rest and stretch your muscles. Avoid staying in the same position for too long, which can put unnecessary stress on your spine.

  4. Use ergonomic tools: Ergonomic tools, such as padded kneelers, can help reduce the strain on your spine while gardening or doing yard work. Look for tools that are designed to reduce strain on your back and joints.

  5. Vary your tasks: Don't spend too much time doing one particular task. Vary your tasks to avoid repetitive strain injuries. Switch between planting, weeding, and pruning to give different parts of your body a break.

  6. Stay hydrated: Make sure to drink plenty of water while gardening or doing yard work. Dehydration can lead to muscle cramps, which can put a strain on your spine.

  7. Wear supportive shoes: Wear shoes with good arch support and cushioning to help absorb shock and reduce the strain on your spine.


By following these tips, you can help reduce the risk of spinal injuries while gardening or doing yard work. If you do experience back pain or other symptoms, consult with your chiropractor or healthcare provider for personalized advice on managing your condition. With proper care and attention, you can enjoy a healthy and pain-free summer in your garden or yard.

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