While gardening can help you relax by reducing anxiety and tension, long hours of planting can be taxing on your back or aggravate existing back discomfort.
That doesn’t mean you should eliminate gardening from your to-do list. You may still exercise your green thumb by following these 11 tactics for back pain relief with a few modifications and a dash of creativity:
1. Warm up before you begin.
Gardening can be a strenuous activity, so warm up your muscles first. Try a five-minute brisk stroll and some stretching exercises. The back-flexion exercise, in which you lie on your back and pull both knees to your chest while pulling your head forward, is a rather easy stretch.
If you experience back pain, consult your doctor or a physical therapist to identify the best stretches for you.
2. Lift with assistance
Lifting heavy pots, bushes, and full watering cans without sufficient back support can cause back injuries to the discs, muscles, and/or ligaments.
Begin by crouching and without bending at the waist to lift in an ergonomically supported way. Hold the thing with both hands, close to your body, and slowly straighten your legs as you stand.
To reduce lifting, transport large objects with a waggon, dolly, or other lifting assistance. Fill large watering cans only halfway, and consider using soaker hoses or automatic irrigation systems instead.
3. Take regular breaks
When you enjoy being outside, it’s easy to lose track of time. Carry a water bottle with you as a reminder to hydrate yourself and take frequent breaks. Do some stretches during these pauses if you’ve been in one position for a long time.
Also, avoid completing the same type of activity, such as pruning, for an extended period of time. Switch to another activity and alternate these jobs on a regular basis.
4. Use kneelers and chairs for support.
Depending on your amount of discomfort and flexibility, getting down on the ground and then standing back up can be uncomfortable or even impossible. Heavy-duty kneelers, particularly those with raised, padded handles, can aid in your mobility by allowing you to utilise your arm strength.
5. Use knee pads to add cushioning.
If you like to kneel at ground level, wearable or moveable knee pads are a suitable option. To maximise cushioning, multiple types of foam are frequently employed. Purchase solid, high-quality knee pads that fit properly and have sturdy straps. Another option to investigate is memory foam pads.
6. To avoid twisting, use garden scooters.
Stretching and twisting might place additional strain on your spine’s joints and discs. A wheeled scooter is one technique to reduce twisting. Scooters come in a variety of sizes, from little scooters designed to fit into small yard spaces to larger scooters with baskets.
7. Experiment with specialist tools.
Long-handled tools can reduce the amount of bending required for planting and weeding. Long-handled trowels and cultivators, for example, can be useful if leaning forward causes or worsens back pain.
8. Plant a garden while standing
Wall gardening, also known as vertical gardening, is a growing fad in which plants are planted vertically rather than horizontally. Working at your eye level may be an option if bending is unpleasant for you.
Plants and dirt are nestled into pockets made of felt or similar material in one style of wall gardening, all placed on a framework affixed to a wall. The plants grow together gradually, making a wall of blooms or foliage. Other types of wall gardening employ a metal or wooden structure along a wall.
9. Have the plants brought to you
Raised-bed gardening with beds 2 to 3 feet tall provides numerous planting alternatives. Some of the more sturdy raised beds include an edge where the gardener can sit to plant or pick vegetables, fruits, or herbs. Raised beds are frequently wheelchair accessible. Some raised beds are coupled with a trellis, making them perfect for climbing vegetables like peas.
Gardening can be made much easier by concentrating on growing plants in containers. Larger containers, in addition to flowers, might be ideal for growing lettuce and other crops. When storing tomatoes, use extra-deep containers. Structures on wheels