Pain-Free Gardening: 5 Tips to Keep Your Body Moving
- Derek Lund
- Apr 25
- 2 min read
At Marks Chiropractic, we know how much joy gardening brings—there’s nothing like nurturing your plants and watching them thrive! But bending, lifting, and kneeling can take a toll on your body, leaving you with aches and pains. Don’t let discomfort wilt your green thumb! Follow these five expert tips to garden pain-free and keep your spine and joints in top shape all season long.
1. Warm Up Before You Dig
Gardening is a physical activity, just like a workout. Before you grab your shovel, take 5-10 minutes to warm up your muscles and joints. Simple stretches for your back, shoulders, hips, and knees can prevent strains and improve flexibility. Try gentle side bends, shoulder rolls, or a cat-cow stretch to get your body ready for action.
2. Choose Ergonomic Tools
The right tools make all the difference! Opt for long-handled shovels, rakes, and hoes to minimize bending and reduce strain on your lower back. Look for tools with padded grips for added comfort, and consider lightweight options to avoid overexertion. Ergonomic tools help you work smarter, not harder, keeping your spine aligned and pain at bay.
3. Kneel Smart to Protect Your Joints
Spending hours kneeling can stress your knees and lower back. Invest in a cushioned kneeling pad or a portable garden stool to take the pressure off your joints. If you’re working on uneven ground, switch between kneeling and squatting to avoid staying in one position too long. Your knees—and your chiropractor—will thank you!
4. Lift Light and Right
Heavy pots, bags of soil, or wheelbarrows can strain your back if not handled properly. Always bend at your knees, not your waist, when lifting. Keep the load close to your body, engage your core, and avoid twisting while carrying. For heavier items, use a wheelbarrow or ask for help to prevent injury. Proper lifting techniques are key to a healthy spine.
5. Take Breaks and Switch Tasks
Repetitive motions like weeding or digging can overwork specific muscle groups, leading to stiffness or pain. Set a timer to take a 5-minute break every 20-30 minutes. Use this time to stretch, hydrate, or switch to a different task—like pruning instead of planting—to give your body a rest. Variety keeps your muscles balanced and reduces the risk of overuse injuries.
Bonus Tip: Stay Aligned with Chiropractic Care
Regular chiropractic adjustments can keep your spine aligned, improve mobility, and prevent gardening-related injuries. Whether you’re dealing with nagging back pain or want to stay proactive, our team at Marks Chiropractic is here to help you feel your best. Call us at 715-443-6777 or visit www.marathonchiropractor.com to book an appointment and keep your body as vibrant as your garden!
Grow Your Garden, Not Your Pain
With these tips, you can enjoy gardening without the aches and pains. A healthy body means more time doing what you love—creating a beautiful, thriving garden. Have a favorite gardening hack? Share it with us in the comments or stop by our office to chat about how chiropractic care can support your active lifestyle.
Let’s keep your spine healthy and your garden growing!
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