As the radiant sunshine peeps its head for what seems like forever, there's an irresistible call to step outside, inhale the crisp air, and take to gardening. Yet, for many with lower back pain, this newfound motivation can swiftly transform into a source of discomfort and pain.

The earthy smell of freshly mown grass, the sound of the birds in the early hours of the morning, and the colourful flowers starting to blossom give a sense of prosperity. However, amidst this picturesque setting, lurks a potential hazard for those with lower back issues.

At ARC Rehabilitation & Pilates, we see this every year when the sun starts to shine. More and more people start coming into the clinic after doing a long spell of gardening and it causes the lower back to either have a spasm or just stiffen up on them. Whether grappling with acute agony or chronic pain, we are here to aid you and provide the tools to give you relief and get you out of pain, and get you back out working on that precious garden of yours. Below, are some tips and tricks to help you out in the garden and help you manage your lower back. 

The repetitive motion of gardening – stooping to pluck weeds, bending to plant seedlings, or pushing a lawnmower for extended periods – can cause strain on the muscles and spine of the lower back. The abrupt surge in activity, combined with prolonged bouts of bending and lifting, can provoke a resurgence of lower back discomfort.

The human body has remarkable adaptability, but sudden increases in activity levels and posture can disrupt individuals with a history of lower back pain. Engaging in new tasks to which our bodies are unaccustomed, such as prolonged gardening, can place stress on muscles and joints, culminating in stiffness, inflammation, and, at times, muscle spasms.

Nonetheless, there's no need to let your garden go like the Amazon. With a few adjustments and mindful practices, you can enjoy the therapeutic benefits of gardening while also keeping the health of your lower back.

Firstly, it is vital to pace yourself and segment gardening tasks into manageable intervals. Rather than undertaking everything in one go, alternate between activities to allow the muscles of the lower back ample opportunity to rest and recuperate. Why not start with weeding, do 10-15 minutes, then move to mowing the lawn or tending to potted plants at a comfortable height, before going back to those weeds again? By changing the tasks frequently, this can reduce the likelihood of feeling stiffness, aches, or pains in your lower back, which will allow you to tend to your lovely flowers without pain. 

In addition to pacing yourself, integrating regular breaks into the gardening routine is vital. Dedicate a moment, have maybe a cup of well-earned tea, hydrate, and step back and appreciate the work you have done so far, your garden is never a completed project, it needs attention, just like your lower back. Also, simple stretches can give you quick relief and reduce those pains and aches.

So, if you have been unlucky enough to experience a bout of lower back pain after attending to your much-needed garden, then we can help you. Our tailored treatments and exercises are designed to address the root cause of your pain and provide lasting relief, allowing you to get back to gardening without discomfort. Contact us today to schedule your Initial Consultation and take the first step towards pain-free gardening.

Email: [email protected]

Phone: 0861763809