Gardening Season Is Here — Don’t Let Back Pain Slow You Down

June in Edmonton means one thing for a lot of people: getting outside.

After months of cold and dark, gardens are calling. Flower beds need clearing. Vegetable plots need turning. The lawn needs its first real cut. It feels great to be outside — until you stand up after two hours of pulling weeds and realize your back has locked up.

We see it every year at In-Line Family Chiropractic. Gardening is surprisingly hard on your spine. Here’s why — and how to enjoy your garden without paying for it the next day.

Why Gardening Hurts Your Back

Gardening involves sustained postures that your spine simply wasn’t designed for:

• Prolonged bending — Leaning over garden beds puts enormous pressure on lumbar discs
• Twisting under load — Turning to reach plants or tools while bent over is a recipe for injury
• Heavy lifting — Bags of soil, planters, and full watering cans all add spinal load
• Kneeling and squatting — Prolonged time in these positions compresses the knees and low back

5 Ways to Garden Without Wrecking Your Back

1. Use raised beds. Higher beds mean less bending. Even raising beds 12-18 inches makes a huge difference in spinal loading.
2. Work in short blocks. Set a timer for 30 minutes. Stand up, stretch, walk around. Don’t do a full day’s gardening in one stretch.
3. Switch positions frequently. Alternate between kneeling, sitting on a garden stool, and standing. Don’t stay in any one position for more than 20 minutes.
4. Lift properly. Bend at the knees, keep the load close to your body, and avoid twisting while carrying. The Arthritis Society’s gardening guide has excellent joint-friendly techniques.
5. Warm up first. Just like any physical activity, your body needs preparation. A 5-minute walk and some gentle stretching before you start makes a real difference.

When to See a Chiropractor

If you’re already dealing with back pain from gardening — or want to prevent it — chiropractic care can help. We’ll assess your spine, identify areas of restriction or misalignment, and create a care plan that fits your life.

Many of our gardening patients also find relief for related issues like neck stiffness and sciatica.