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Gardening and back pain doesn’t have to be synonymous. When we talk about back pain, what immediately strikes is the excruciating lower back pain one has to undergo. Flare-ups, strain, injuries or just plain old back aches might just decide to make a comeback!

What Causes Back Pain during Gardening?

Amidst executing all of your garden planning ideas for your garden, remember to adopt necessary steps to prevent any injuries to yourself. Those who frequently garden often end up in pain from continuous hours of hard work that gardening activities involve.

It can also result in orthopedic injuries. Fortunately, it’s easy to prevent such injuries and discomfort due to gardening by incorporating a few good habits. Following and practicing gardening advice related to your health benefits you in major ways possible. They increase your strength and energy levels.

Gardening pain typically affects your joints, muscles, tendons, and ligaments in the form of lower back pain. Read on to enhance your knowledge banks about how to prevent and take care of the back pain while gardening and still have a beautiful harvest.

How to Prevent Pain and Injury?

Warm Up

Warming up before you begin to garden is as important as it is before a sport or workout. Pain management for back pain post gardening is more or less the same as that for a sports injury. Hence, the keys to prevention are the same as well.

  • Five minutes of brisk walking,
  • Stretching
  • Neck and head exercises

Tips to Prevent Lower Back Pain.

Try squatting position while lifting any item with both hands. Hold it close to your body as you come back to a standing position and until you’re ready to put it down again. When bending down to perform a task, bend at your knees instead of your waist.

The above-mentioned practices are different gardening exercises. They are all you require to build strength and avoid back pain. It’s best to keep heavy lifting to a minimum to avoid straining your muscles and joints in your legs, hands, and wrists.

Another garden health tip is to fill watering cans and other containers halfway so they are not heavy to lift. Try to use a wagon or cart to move around gardening tools, potted plants, compost, mulch, and other heavy or bulky items.

Use Supportive Devices

Devices such as a back support brace or belt should be used to minimize strain while gardening or for pain management in case of an existing mild injury. Remember, prevention is better than cure. Thus, get help or avoid risky activities in your garden.

Use Proper Tools

By using the right kind of tool, you can make your work, quick, easy and safe. Try to use tools with long handles, wheels, etc. You don’t want to add gardening exercise where it’s not necessary.

Wear Comfortable Shoes

Choose customized orthotics to stimulate comfort, safety, correct movement, agility, and speed. Your shoes should also have an arch and ankle support alongside good traction.

How Can a Back Injury be Cured?

It’s always ideal to seek medical advice. However, there are some universally agreed upon first aid treatments that work for many kinds of injuries, including a gardening injury. These tips offer some pain relief and promote healing:

  • Rest, Ice, Compression o Rest the injured body part until it’s free of pain and healed. This will prevent further damage and assure it heals quickly.
    • Apply a cold ice pack for at least 20 but no more than 30 minutes every two to three hours. This will help keep your pain under control and lower the swelling.
    • Keep the area compressed with compression wear or an ace bandage.
  • Gentle motion exercises suggested by a physiotherapist can help to prevent pain. These will help you increase your mobility so that you can get back to your garden exercise quickly.
  • With an acute injury, you would want to avoid treating it with heat, drinking alcoholic beverages and deep massage.
  • Heating pads, depending on how chronic the injury is, can also help speed up the healing process and relieve pain.
  • Pain relieving gels are also a source of comfort. Though, consult your therapist first.


If you get injured during gardening, seek medical attention from your physiotherapist or otherwise.

Additionally, physiotherapy and massages in such cases are a must. We at Care2Cure Physiotherapy & Rehab Center offer an interesting variety of services to the surrounding communities. If you undergoing gardening induced back pain, do not wait until it worsens. Reach out to us as soon as possible!

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back,back pain,back pain treatment
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