As the days get longer and gardens come back to life, many of us head outdoors with enthusiasm—often doing more than our bodies are ready for. Gardening is fantastic for both physical and mental health, but it can also be a common trigger for back pain. Here are five simple tips to help you enjoy your time in the garden without the aches.

1. Warm Up Before You Start
   It might not feel like exercise, but gardening can be surprisingly demanding. Take 5–10 minutes to gently warm up your body before you begin. A short walk, some light stretching, or even a few squats can prepare your muscles and reduce the risk of strain.
2. Mind Your Posture
   Spending long periods bent over is one of the biggest causes of back pain. Try to avoid rounding your back—bend at your hips and knees instead. When possible, kneel rather than stoop, and keep your back in a neutral position. Using a kneeling pad or small stool can make a big difference.
3. Lift Smart, Not Hard
   Whether it’s soil bags, pots, or tools, lifting incorrectly can quickly lead to injury. Always bend your knees, keep the load close to your body, and avoid twisting while carrying. If something feels too heavy, don’t hesitate to split the load or ask for help.
4. Take Regular Breaks
   It’s easy to lose track of time when you’re enjoying the garden, but overdoing it is a common mistake. Change position every 20–30 minutes, stand up, stretch, and walk around. Your back will thank you for it.
5. Use the Right Tools
   Long-handled tools can help you avoid excessive bending, and ergonomic designs reduce strain on your joints. Investing in the right equipment can make gardening more comfortable and sustainable in the long term.

Take care of your back this season

A little preparation goes a long way in preventing pain and keeping you active. If you’re already experiencing back discomfort, or want tailored advice on staying injury-free, don’t ignore it.

Get in touch with HCPH today for expert guidance, personalised exercises, and hands-on treatment to keep you moving comfortably all season long.

Andy Mitchell
Physiotherapist
Hungerford Chiropractic and Physiotherapy Healthcare

The Croft Hall, Hungerford,
01488 683 666