Gardening is one of the pleasures of life for a lot of people. However, all that planting, mowing, weeding and mulching can result to back pain and definitely be too bothersome, and can spoil all the enjoyment. The fact that gardening involves a lot of bending, lifting, and exerting too much force resulting to difficult positions, worst leading to a serious injury.

Having mentioned the potential inconveniences brought about by keeping a garden, this does not mean that one should give up the joys of homegrown produce or fresh picked flowers. With correct posture and form, proper warm up, steady and smooth body movements and correct breathing (exhaling when lifting, and inhaling when lowering a heavy load) one can somehow prepare the body and prevent lower back strains.

Tips for Lower Back Pain Management and Treatment


Warm-up is essential

Since gardening is shockingly hard on the body, it is no surprise that one can get a back pain. A simple remedy would be the need to follow a warm-up routine. A great example would be doing some light exercises and stretching. Similarly, incorporating pilates can help avoid knee, hip and low back pain while gardening.

The advantage of warming up is that one’s muscles and joints will work better. Pace yourself and take breaks!

Correct posture

Avoid bending and reaching. Proper lifting and bending can play a major role in preventing and correcting lower back pains. Generally, poor posture, incorrect lifting and bending techniques are the common issues for most gardeners. Poor movements lead to muscle fatigue and severe back pain episode, hopefully not get so tensed and inflamed. However, when inflammation or swelling occurs, hot or cold compresses can alleviate the pain. According to some experts, either is fine though cold compress is initially preferred.

Seek professional medical help

Although it may not be necessary in the first few weeks but it would not do any harm if one would visit a physical therapist or chiropractor for pain management. Over-the-counter medications, like ibuprofen and paracetamol can also aide in easing the pain.

Acupuncture and therapeutic massage

Despite acupuncture being a 3,000 year old healing technique, it is still not considered a mainstream therapy, but, some data show that it is definitely effective for long-term back pain. Therapeutic massage therapy can offer a significant healing and pain relief for people suffering from lower back pain. If the correct muscles are targeted eases muscle tension and strain.

Usage of ergonomic garden tools

These ergonomically designed tools are built to make gardening chores easier and reduce back strain. Lessens the stress and helps one garden with ease.