How to Prevent Back Pain After Gardening
- Clarke Hoyle
- Apr 16
- 2 min read
There’s something undeniably therapeutic about digging your hands into the soil, planting fresh flowers, or harvesting vegetables you’ve grown yourself. Gardening offers relaxation, fresh air, and movement—but it can also come with a hidden cost: back pain after gardening. As peaceful as the task may feel, the repetitive bending, lifting, twisting, and kneeling can quickly lead to discomfort if your body isn’t properly prepared or aligned.
According to a study published in the Journal of Physical Therapy Science, more than 50% of amateur gardeners experience some form of back pain during the spring season. For many, back pain after gardening stems from poor posture, overuse, or spinal misalignment that goes unaddressed until pain sets in.
The good news? You don’t have to choose between your garden and your back. Chiropractic care can be an essential part of preventing back pain after gardening and keeping your spine healthy so you can enjoy your time in the garden pain-free.
Chiropractic adjustments help restore proper spinal alignment, which supports better posture and movement. Misalignments in the lower back, pelvis, or hips can throw off your balance and strain your muscles and joints—especially when hunched over flower beds for hours at a time. Regular chiropractic care improves mobility, reduces inflammation, and enhances coordination, making those repetitive gardening motions less taxing and reducing the risk of back pain after gardening.
Prevention is just as important as treatment. Before heading into the yard, light stretching and hydration can go a long way. During your gardening session, try alternating tasks—switch between kneeling, squatting, and standing to avoid prolonged strain on any one area. And when lifting bags of soil or heavy planters, always bend at the knees, not the waist.
Post-gardening soreness doesn’t have to be the norm.
Chiropractic care also helps speed recovery if you’ve overdone it, reducing muscle tightness and encouraging quicker healing. For those who garden regularly, routine adjustments help build resilience over time, keeping back pain after gardening from becoming a recurring issue.
At Abreu Family Chiropractic, we love supporting our community in doing the things they love—without pain holding them back. Whether you’re prepping your first raised bed or maintaining a full backyard farm, we’re here to help your spine stay healthy and strong all season long.
Abreu. Chiropractic is here when you’re ready. Let’s get you moving, feeling, and living better again. 🗓️ Make an Appointment Today!: