Gardening is a beautiful way to enjoy the outdoors, relieve stress, and connect with nature, but it can also be tough on your back. At Marko Physical Therapy, we often see patients come in with aches and pains after spending time digging, planting, or weeding without proper body mechanics.
The good news? With just a few physical therapy–inspired tips, you can enjoy gardening while keeping your spine strong, supported, and pain-free.
1. Warm Up First
Think of gardening like a workout—because it is! Before lifting heavy soil or twisting to prune, take 5–10 minutes to walk around, roll your shoulders, and gently stretch your back, hips, and hamstrings.
Try this: March in place, reach your arms overhead, and do a few standing forward bends to loosen up your spine.
2. Use a Hinge, Not a Hunch
The biggest mistake gardeners make? Bending from the waist. This puts excess strain on your lower back.
Instead:
Hinge at your hips
Keep your back flat
Engage your core as you reach down
Use a kneeling pad or stool to stay close to the ground, or better yet, raise your garden beds if possible.
3. Lift Smarter
Whether you're carrying mulch or moving planters, follow these PT-approved lifting tips:
Get close to the object
Bend your knees, not your back
Keep the item close to your body
Avoid twisting as you lift or set it down
Bonus tip: Split heavy loads into smaller trips. Your spine will thank you.
4. Take Breaks and Switch Tasks
Repetitive motions like weeding or pruning in one position for too long can irritate your muscles and joints.
Try this:
Set a timer for 20–30 minutes
Change activities or take a short walk/stretch break
Stay hydrated, especially in the summer heat
5. Support Your Spine Afterward
After a gardening session, treat your back to some gentle movement:
Cat-cow stretches
Child’s pose
Supine twist
Foam rolling (upper back only—not your low back)
You can also apply ice for 10–15 minutes if you feel sore or tight.
Back Pain After Gardening? We Can Help.
If your back pain sticks around longer than a day or gets worse after gardening, don’t push through it. At Marko Physical Therapy, we can evaluate your movement, help you recover, and teach you the best techniques to keep gardening safely for years to come.
Contact us today to schedule your personalized evaluation and keep doing what you love—without the pain.
Make an appointment today with a physical therapist. We offer both in-person and telehealth appointments.
A physical therapist can help you Restore Your Body!
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