Gardening is a beloved hobby for people of all ages. It helps to reduce stress, improve heart health, and strengthen the bones. However, as we age, it’s important to take care in the garden as the constant bending can cause back pain. Here are a few tips to care for your back while working in your garden.

How to Avoid Back Pain in the Garden

1. Stretch Before & After

Stretching is an effective way to increase blood circulation and warm up the muscles before gardening. Overhead reaches, toe touches, and side bends will loosen up the shoulders and your lower back. Perform these stretches before and after gardening to warm your muscles and prevent muscle stiffness and injury.

2. Avoid Hunching Over

Bending at the waist and hunching over are common mistakes that people make while gardening. This movement puts excessive stress on the lower back and may lead to chronic back pain or muscle spasms. You can prevent this by keeping the spine neutral and sitting down to garden rather than leaning over.

3. Limit Your Gardening Time

While you may wish to spend all day in the garden, it’s a wise idea to limit yourself to half-hour sessions. If you need to continue for a longer period, take frequent breaks to stand up, stretch, and move around with your back straightened. If you feel any pain while gardening, stop immediately or you may make the injury worse.

If you’re seeking physical therapy for back pain or any other muscular condition, turn to the professionals at StayFIT Physical Therapy. Located in Aiea, HI, these therapists are dedicated to improving the health and well-being of patients recovering from injuries, surgeries, and medical conditions. They specialize in customizing one-on-one treatment and exercise plans that reduce painful symptoms and quicken recovery. Call (808) 487-0487 to schedule a consultation or visit their website to learn more about their top-notch facilities.