There’s something magical about this time of year. The sun comes out, the grass starts growing at what feels like double speed and suddenly the garden you’ve been politely ignoring all winter is calling your name.
Like clockwork, as if we’re in tune with the changing seasons, we see the same thing every year in clinic… a rush of patients on Monday morning with sore backs after a weekend of “just a bit of gardening.”
Before we go any further, it’s worth saying this clearly, we love gardening as a form of exercise. It’s one of the best things you can do for your body and your mind. You’re outside in the fresh air, moving in lots of different ways, building strength, improving flexibility and getting that sense of achievement that only comes from seeing the results of your own hard work. Done well, it’s brilliant for keeping you active and resilient.
The reality? Gardening rarely amounts to just “a bit.” It usually involves three weeks of digging, lifting, pruning and hauling, squeezed into one ambitious weekend. Sound familiar?
The good news is you don’t need to choose between a beautiful garden and a happy back. With a few smart habits, you can enjoy the whole process and the fruits of your labour.
Gardening is a marathon, not a sprint
It’s tempting to go all in when the weather turns, but your body is sometimes not quite as enthusiastic as your ambitious gardening plans.
Pace yourself
Break down jobs into manageable chunks and spread them over several days. Set a timer if you have to – you’ll find that 25 to 30 minutes of work followed by a short break works wonders. Not only will your back thank you, you will also enjoy it more.
Little and often wins the race
Long, continuous periods of bending and lifting are what really aggravate the back.
Instead, consider taking regular breaks before you feel you need one, change positions frequently and mix heavier jobs with lighter tasks. Think of it like training for a marathon – you wouldn’t go from zero to running 20 miles in one go would you?
Work smarter, not lower
If you have ever watched Monty Don on Gardeners’ World, you will notice he does a lot of prep work at waist height. There’s a reason for that.
Use potting tables or benches, raised beds, long handled tools and kneeling pads or garden stools. The less time you spend bent over, the happier your back and hamstrings will be.
Bend your knees, not your back
A classic mistake is bending from the waist for prolonged periods. That is when we start to see not just back pain, but tight, sore hamstrings too.
Instead, squat or kneel where possible, keep the load close to your body and use your legs to do the work. Your back is brilliant, but it’s not designed to do everything alone.
Share the load
If you’re tackling heavier jobs, such as lifting pots, shifting soil, or moving sleepers, don’t attempt to go solo.
Grab a friend, rope in family members, or hire a bit of help. Splitting the load doesn’t just halve the effort, it massively reduces your risk of injury. It’s also a lot more enjoyable.
Warm up like you mean it
We often forget that gardening is exercise.
Before you start, take a few minutes to loosen up. Gentle stretches for your back, hips and hamstrings, along with a few squats or lunges, can make a big difference.
And when you finish, a quick stretch down helps your body recover ready for the next day.
Listen to your body
This might be the most important one.
If your back starts to ache, pay attention. If pain creeps above a 2 or 3 out of 10, that is your cue to stop, rest and reassess. When it comes to looking after your body, pushing through rarely ends well.
A good rule of thumb is that if it feels worse the next morning, you probably did a bit too much.
Dress the part
Gardening might not feel like extreme sport, but the right kit still matters. Wear gloves to protect your hands, supportive footwear for stability and eye protection if you’re cutting or strimming. And on sunny days, don’t forget a hat.
I admit it… when it comes to garden headwear, I have gone for the full Monty Don look. Would I wear it out? Absolutely not. But in the garden, it does the job perfectly.
Enjoy the process
Remember, gardening is one of the best things you can do for both your physical and mental health. Fresh air, movement and a real sense of achievement – it ticks all the boxes.
So slow it down, take your time and make sure you enjoy it. Your goal should be not just to create a perfect garden, but to be able to enjoy it pain free when the job is done.
However, if your back does decide to protest despite your best efforts, we’re always here to help. But, as ever, prevention is better than cure.
