Gardening and Lower Back Pain: How to Protect Your Back

Gardening is a great way to stay active, spend time outdoors and enjoy the warmer weather. However, after a few hours of weeding, digging or carrying watering cans, many people notice stiffness or soreness in their lower back.

With the current hosepipe ban, some gardeners may also find themselves carrying more watering cans and buckets than usual.

So why can gardening sometimes aggravate the lower back, and what can you do to reduce the strain?

Why can gardening cause lower back pain?

Gardening often involves a combination of:

• prolonged bending

• lifting and carrying

• twisting and reaching

• kneeling or squatting

• repeating the same movement

• spending longer in one position than the body is accustomed to

None of these movements is inherently harmful. However, doing them repeatedly or for a prolonged period can fatigue the muscles and other tissues around the lower back.

Research involving landscaping and agricultural workers has found that lower back discomfort is common in work involving repeated bending, awkward postures and manual handling. Professional gardening is, of course, different from gardening at home, but similar physical demands may still be relevant.

It is not always simply a “weak core”

People are often told that back pain is caused by weak core muscles. Strength and endurance of the abdominal, back, hip and gluteal muscles can certainly help the body manage physical activity.

However, lower back pain is rarely explained by one weak muscle alone.

Hip mobility, trunk rotation, general fitness, previous injuries, how long you spend gardening and whether your body is accustomed to the activity can all influence how your back responds.

For example, if the hips or upper back are not moving comfortably, the lower back may have to contribute more movement during bending and twisting tasks.

Five ways to reduce back strain while gardening

1. Change position regularly

Try not to remain bent forward or kneeling in the same position for a prolonged period. Stand up, walk around and gently move your back every 20 to 30 minutes.

2. Bring the task closer to you

Use a kneeling pad, raised planter or small gardening stool where possible. Avoid repeatedly reaching a long way in front of you.

3. Use smaller loads

Rather than filling a large watering can or bucket completely, consider carrying a lighter load and making an extra journey.

Where possible, carry the load with both hands or alternate sides rather than always using the same arm.

4. Use your hips and legs

When lifting pots, compost or watering cans, bring the object close to your body and use your hips and knees rather than lifting entirely through the lower back.

There is no single “perfect” lifting technique, but keeping the load manageable and avoiding rushed or awkward movements can help.

5. Build strength and endurance gradually

Exercises for the legs, gluteal muscles and trunk may help improve your tolerance for bending, lifting and carrying.

Simple exercises such as sit-to-stands, glute bridges and controlled trunk-strengthening exercises may be helpful, depending on your individual circumstances.

What should you do if your back becomes painful?

Mild muscular soreness after doing more activity than usual often settles with gentle movement, rest from the aggravating task and gradually returning to activity.

However, seek medical advice if your pain is severe, does not improve, or is accompanied by symptoms such as:

• weakness or significant numbness in the legs

• loss of bladder or bowel control

• numbness around the saddle area

• unexplained weight loss, fever or feeling generally unwell

• pain following significant trauma

How osteopathy may help

An osteopath can assess how your lower back, hips and surrounding areas are moving and consider other factors that may be contributing to your symptoms.

Treatment may include hands-on techniques, movement advice and exercises tailored to your symptoms, lifestyle and gardening activities.

Gardening itself can offer many physical and mental health benefits. The aim is not to stop you doing something you enjoy, but to help you garden with greater comfort and confidence.

Need help with persistent back pain?

If you're struggling with ongoing back pain, I'd be happy to help.

References

Lim, S.-M., Kim, H.-R. and Roh, J. (2021) Landscaping Work: Work-related Musculoskeletal Problems and Ergonomic Risk Factors. Annals of Occupational and Environmental Medicine, 33, e7. Available at: https://doi.org/10.35371/aoem.2021.33.e7　

Nicklett, E.J., Anderson, L.A. and Yen, I.H. (2016) Gardening Activities and Physical Health Among Older Adults: A Review of the Evidence. Journal of Applied Gerontology, 35(6), pp.678–690. Available at: https://doi.org/10.1177/0733464814563608

Book Online