Digging, weeding, lifting bags of compost and bending over borders can all ask a lot of your back. When your lower or mid back has started hurting, it is easy to worry that gardening will make it worse. Spreading jobs out, changing how you work and saving the heaviest tasks for later can help you keep gardening while your back settles.

Why gardening can affect your back

Gardening often involves long spells of bending forward, twisting and lifting, sometimes all at once. It also tends to happen in bursts, like a whole weekend of tidying after a few weeks away.

When your back is already sore, these positions can bring on discomfort. That does not mean you are doing harm. It is a sign to adjust how much you do and how you do it for a while.

Spreading out the jobs

One of the most helpful changes is spreading gardening across shorter sessions, rather than doing it all at once. Some ideas:

• Garden for 20 to 30 minutes at a time, then take a break.
• Spread bigger jobs across several days.
• Swap between tasks that use your body differently, like weeding, then watering, then tidying pots.
• Make a list and pick one or two jobs per session.

Jobs to save for later

Some jobs are more likely to bother a sore back. You could leave these for a few weeks, or ask for help:

• Digging and turning soil.
• Lifting heavy bags of compost or stones.
• Moving large pots.
• Long spells of bending over low borders.

Working closer to the ground

Bending from your waist for long spells can be hard on a sore back. Some alternatives:

• Kneel on a pad or use a garden kneeler with handles to help you get up.
• Sit on a low stool for weeding and planting.
• Use long-handled tools, like weeders and hoes, so you can stand more upright.
• Raised beds or containers can bring the work closer to you.

If the pain is between your shoulder blades

If your pain is in your mid back, long spells reaching forward with your arms, like weeding, pruning or mowing, can bring it on. Working close to your body, rather than at arm’s length, and taking breaks to roll your shoulders back can help.

Lifting and carrying

When you do need to lift, small changes can help:

• Bring the load close to your body before you lift.
• Bend your knees and turn with your feet, rather than twisting your back.
• Use a wheelbarrow or trolley for heavy or awkward items.
• Fill watering cans halfway, or carry two smaller cans for balance.
• Buy smaller bags of compost, or split large bags.

Gentle movement between jobs

Moving your back gently between tasks helps stop stiffness building. Something to try:

• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• Reach both arms up towards the sky, then gently lean to each side.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strength helps your back cope with the lifting and bending that gardening involves. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace.

After gardening

A warm shower or heat pack can help ease stiffness after a session. Check how your back feels the next morning. If it is sorer, make the next session a little shorter.

Building back up

As your back settles, you can gradually bring back heavier jobs, starting with smaller amounts. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Spread gardening into shorter sessions across several days.
• Save digging and heavy lifting for later.
• Kneel or sit for low jobs, and use long-handled tools.
• Keep loads close and turn with your feet.
• Build strength alongside to help your back cope.

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