Pain-Free Gardening Tips for This Spring

Spring is here, and for many, that means getting back into the garden! With National Gardening Day on April 14th, it’s the perfect time to enjoy the benefits of fresh air, movement, and growing plants. However, gardening can lead to aches, pains, and even injuries without the proper precautions. Here are some tips to keep you safe and pain-free while digging in the dirt.

Warm Up Before You Dig In

Just like any physical activity, gardening requires a proper warm-up. Before getting started, take a few minutes to stretch your back, shoulders, and legs. Simple movements and stretches can help loosen your muscles and prevent strain.

Use Proper Posture and Lifting Techniques

Poor posture is one of the leading causes of gardening-related injuries. When lifting heavy bags of soil or potted plants, remember to bend at your knees, keep your back straight, and use your legs to lift rather than your lower back. Avoid twisting while carrying heavy items, as this can put excess stress on your spine. Check out this helpful guide for more lifting techniques.

Take Breaks and Switch Positions

Gardening often involves repetitive movements like bending, kneeling, and reaching. To prevent overuse injuries, change positions frequently. Alternate between sitting, kneeling, and standing to avoid prolonged stress on any one area of your body. Using a garden bench or knee pad can also provide extra support.

Use Ergonomic Tools

Investing in ergonomic gardening tools can reduce strain on your hands, wrists, and back. Look for tools with padded handles and longer grips to minimize excessive bending and gripping. Raised garden beds can also help reduce the need for stooping or kneeling.

Stay Hydrated and Listen to Your Body

Dehydration can contribute to muscle cramps and fatigue, so drink plenty of water while working outdoors. If you feel discomfort or pain, take a break and stretch. Pushing through pain can lead to more serious injuries. Check out this infographic for more tips on hydration.

These simple precautions allow you to enjoy gardening without the aches and pains. Need a chiropractic check-up before tackling your spring garden? Book an appointment today!

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Fear of Movement May Lead to Developing Chronic Low Back Pain

A recent study that measured kinesiophobia (which is the fear of movement) in people that were suffering from SI joint pain (low back pain at the belt line) showed a significant positive relationship in those that would develop chronic, prolonged back pain. What this study shows is that people who have low back pain, often times have fear or anxiety associated with getting back to moving again or exercising after a painful episode. Their fear is that as soon as they try to do something, the pain will come back. The reality is that their fear of re-injury limited their activities which resulted in a much higher rate of developing chronic low back pain and more frequent episodes of pain than those that had a much lower reported fear of movement.

We understand that back pain can be debilitating and stressful and, well, very painful! But we also recognize that recovery should focus on restoring movement and teaching someone how they can guard against future injury. Chiropractic adjustments and corrective exercise are great tools to help people decrease their anxiety over back pain and can empower a person to be proactive against future episodes. That is our strategy here at Concordia Spine & Sport, and we strive to help people understand why they are in pain and teach as much as we treat so that our patients can have the knowledge and ability to prevent a life of chronic back pain.

Öztürk CA, Öztürk BT, Ellidokuz H, Demir ZD, Akalın E. The effect of kinesiophobia on clinical parameters in sacroiliac joint dysfunction: A cross-sectional study. Journal of Back and Musculoskeletal Rehabilitation. 2025;0(0). doi:10.1177/10538127251314700