Spring Gardening Without Back Pain? Yes, Please!

The flowers are blooming, the birds are chirping, and your garden tools are calling your name—but before you dive into your mulch mountain or start shoveling like a champ, let’s make sure your back isn’t paying the price for your spring masterpiece. Here are some back-saving tips to keep your body just as happy as your garden: 

1. Bend with the hips, not the back

• When squatting down to plant or pick weeds, hinge at your hips and bend your knees. Keep your spine neutral—no slouching!

• Use your glutes and thighs to stand back up.

2. Lift smart, not hard

• Whether it’s a heavy bag of mulch or a stubborn pot, keep the item close to your body, engage your core, and lift with your legs.

• Avoid twisting while lifting—turn your whole body instead.

3. Shovel with care

• Use smaller loads with each scoop, and switch sides often to prevent overuse on one side.

• Keep one hand close to the blade for better control, and always pivot your feet instead of twisting your spine.

4. Take movement breaks

• Every 15–20 minutes, stand up, stretch, walk around, and do a few gentle back or hip mobility drills.

• Don’t get stuck in a bent or squatting position for too long—your spine will thank you.

5. Cushion those knees

• Kneeling in the dirt? Use a foam pad or gardening knee pads to reduce pressure on your joints.

6. Hydrate!

• Don’t forget to drink water regularly.

• Gardening is hard work and your muscles need hydration to stay loose and strong.

If your back has already started sending you little “reminder notes” (aka aches and pains), it might be time to give it some TLC. To support your body and posture, click here to see products Dr. James recommends on Amazon storefront (earns commission).

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Has your back been giving you trouble during this spring season change? Book an appointment here and let’s get you back to gardening pain-free!