Chiropractic Gardening Tips: How to Tend Your Garden Without Hurting Your Back

Dr. Caren Fortin, BHK, DC - Doctor of Chiropractic

Gardening is a wonderful way to enjoy the outdoors, grow your own food, and relieve stress—but it can also be tough on your back, shoulders, and knees if you're not careful. Injuries can occur such as aches and strains from bending, lifting, and digging. Thanks to some suggestions from the Ontario Chiropractic Association, you can protect your spine and enjoy gardening pain-free.

1. Warm Up Before You Dig In

Just like any physical activity, gardening requires a proper warm-up. Spend 5–10 minutes stretching your arms, shoulders, lower back, and legs. Gentle movements like shoulder rolls, trunk rotations, and leg swings can help prepare your body for the work ahead.

Upper Body Stretches

For Your Sides, Arms and Shoulders:

1. Extend your right arm over your head.

2. Bend to the left from your waist.

3. Hold for 15 seconds and repeat on the other side.

4. Hug yourself snugly to stretch your arms.

For Your Back:

1. In a seated position, bend forward from your hips, keeping your head down.

2. Reach for the ground.

Lower Body Stretches

For Your Thighs:

1. Face a wall or tree and support yourself against it with one arm.

2. Bend your right knee and try to hold your ankle or pant leg with your left hand.

3. Hold for 15 seconds and repeat on the other side.

For Your Hamstrings:

1. Stand.

2. Reach your hands to the sky.

3. Then bend at your waist and reach toward your toes.

4. Hold for 15 seconds.

2. Use the Right Tools for the Job

Choose ergonomic gardening tools with padded handles and long shafts to reduce bending and straining. Lightweight tools are easier on your wrists and shoulders. A gardening stool or kneeler can also reduce pressure on your knees and lower back.

Chiropractic tip: Avoid repetitive twisting motions. If you're raking or digging, switch sides every few minutes to balance the stress on your muscles and joints.

3. Mind Your Posture

Proper posture is crucial when gardening:

• When lifting, bend at your knees, not your waist. Keep the object close to your body and use your legs to lift, not your back.

• When weeding or planting, avoid hunching over. Instead, kneel with a cushion or use a raised garden bed to bring the soil up to a more comfortable level.

Chiropractic tip: Keep your spine in a neutral position. Avoid bending and twisting simultaneously, as this can put excessive strain on spinal discs.

4. Pace Yourself and Take Breaks

Gardening can be meditative, but it’s easy to lose track of time. Don’t work for hours on end without a break. Stand up, stretch, and walk around every 20–30 minutes to prevent stiffness and fatigue.

Chiropractic tip: Set a timer as a reminder to change tasks or positions. Repetitive strain injuries often occur when you stay in one position too long.

5. Use Raised Beds or Vertical Gardens

Raised beds reduce the need to bend over, which helps minimize back strain. Vertical gardens and trellises can also allow for more ergonomic planting and harvesting, especially for people with mobility challenges.

Chiropractic tip: Consider raised beds that are at waist height. This eliminates the need to crouch or kneel and keeps your spine in a safer, upright position.

6. Stay Hydrated and Dress Appropriately

Dehydration can lead to muscle cramps and fatigue. Wear supportive shoes with proper arch support and cushioned soles to reduce strain on your spine and joints.

Chiropractic tip: A back brace or support belt may be beneficial for those with chronic back pain or a history of injury. Ask your chiropractor for personalized advice.

7. Listen to Your Body

Pain is your body’s way of telling you something’s wrong. If you experience discomfort while gardening, stop and rest. Don’t push through sharp or lingering pain.

Chiropractic tip: Regular spinal adjustments and check-ins with your chiropractor can help you maintain good alignment and prevent chronic issues from developing.

Gardening should be enjoyable—not painful. With proper body mechanics, the right tools, and an awareness of your spinal health, you can keep your garden growing beautifully while protecting your back. If you have persistent pain or mobility concerns, visit one of your chiropractors at Wellness for the Body, before taking on physically demanding gardening tasks.