Chiropractic-Approved Gardening Tips for a Pain-Free Season
Many of us see the return of spring as the signal to get our hands in dirt! Whether you’re tending to a veggie garden, adding some visual appeal with flower beds, or finally getting around to tackling that landscaping project, gardening is the most rewarding way to connect with nature and bring beauty to your home.
With how fun and rewarding gardening can be, it can also result in hours spent hunched over in the yard, leaving your back, neck, and knees feeling… not so rosy. That’s where we come in! At Tanasse Chiropractic, we love helping our patients stay active and engaged in their favorite hobbies - without the pain.
If you’re eager to spend more time outdoors this season, here’s our top chiropractic-approved gardening tips for tending to your special creation without wrecking your body in the process!
Chiropractic-Approved Gardening Tips
Don’t Skip the Warm Up
Think of gardening like a workout (because it is!). Digging, weeding, planting, and lifting all adds up! Before you jump into your gardening action, take 5-10 minutes to loosen up and stretch. Try some gentle neck rolls, shoulder shrugs, and a few body weighted slow squats. These movements help warm up your joints and get the blood pumping, setting the stage for better posture and fewer injuries.
Invest in the Correct Gear
Investing in a few simple tools can make a huge difference! Here’s some to consider:
Knee pads or a kneeling bench: Protect those knees! A cushioned kneeler takes pressure off your joints and encourages better spine alignment while you work.
Long-handled tools: Reduce the need to hunch over by using tools with extended handles, especially for raking, hoeing, or digging.
Gardening gloves with good grip: Save your wrists and fingers from overuse and tension.
Follow the 30-Minute Rule
One of our chiropractors’ favorite rules, the 30-minute rule is key when it comes to avoiding later pain! It’s super easy to lose track of time when you’re engaged in an activity such as gardening, and staying in one position too long is a common cause of strain.
Set your timer for 30 minutes. When it goes off, take a break, stand up, stretch, and maybe walk around a bit. This simple habit will prevent overload and gives your muscles a chance to reset before diving back in. You may also consider alternating tasks to avoid repetitive movements - switch from kneeling to standing work every so often. Your body will thank you!
Posture, Posture, Posture!
Let’s talk about the spine. Gardening involves some awkward angles and repetitive movements, but a few posture tweaks can help you stay aligned and supported:
Keep your back straight and core engaged when bending or squatting.
Bend at the knees, not the waist. Your legs should do the heavy lifting, not your lower back!
Avoid twisting motions - turn your whole body instead of just your spine when reaching for tools or plants.
Use a stool or bench for tasks that take longer - you’ll reduce pressure on both your spine and your knees.
Lift Smarter, Not Harder
It’s tempting to pick up that heavy bag of soil in one go, but wait! Improper lifting is one of the leading causes of back injuries. Here’s the safe way to go about it:
Stand close to the object.
Squat down by bending at your knees and hips - not your waist.
Keep your back straight and core tight.
Use both hands to lift evenly.
Hold the object close to your body as you rise.
Avoid twisting - turn your entire body to change direction.
And when in doubt? Ask for help or split heavy loads into smaller batches!
Be Kind to Your Body
After a long day in the garden, your muscles may be sore - and that’s normal. Treat your body to a little TLC afterwards.
Stretch again to release tight muscles.
Use ice on any areas that feel tender or inflamed.
Take a warm bath or shower to soothe muscles.
Hydrate - gardening is physical work, and your body needs water to recover!
If your soreness persists for more than a day or two, or you notice any sharp pain, don’t ignore it. That’s your body’s way of telling you, hey, I need some attention!
Chiropractic Care Can Keep Your Gardening Pain-Free
We believe that staying active in the things you love - like gardening - is essential to leading a healthy and happy life. If your body is feeling stiff, sore, or sluggish after time in the garden, don’t wait until it gets worse. A simple chiropractic adjustment or personalized stretch routine might be just what you need to stay flexible and pain-free all season long. A chiropractor is there to support your goals - whether that’s planting tomatoes, pruning roses, or simply getting back to the activities that bring you the most joy. Happy planting, friends!
