This time of year sees many of us battling with the garden, but for some of us the enjoyment is masked by another battle…back pain. Here’s our helpful guide on small changes you can make when gardening to help you achieve a healthier back and garden.


Gardening is a form of exercise, so why do so many of us avoid easing into it? Before you get started do some stretches to warm up your body and prepare your muscles for the exercise ahead. Also ease into more heavy duty jobs by starting with lighter duties such as pruning and maintenance of hanging baskets.


When using a spade or fork, position your feet one in front of the other, place one foot onto the spade and anchor your rear foot firmly onto the ground to stabilise yourself.

Lean into the shovel gently using your body weight to allow it to sink into the ground. Don’t dig aggressively or bounce as this can lead to muscle strains.

When lifting out the dirt make sure you bend your hips and knees, avoiding lifting from your back.


To ease back pain when weeding try sitting on a bucket, keeping a wide foot stance and resting your free arm on your knee to provide additional support.

If weeding on all fours then keep a nice natural curve through your back. When pulling out the weeds don’t yank them with your arms but slowly push your bottom back onto your heels and use your body weight to assist in pulling out the weed.

Some of our keen yogis will know this as the initial phase of the cat pose.

Take regular breaks

Every 30 minutes take a short break, do some stretches, have a glass of water or simply sit back and admire your handy work in a garden chair. Just look after your body and let it rest regularly.

Get checked out

When was the last time you were checked by your chiropractor? Book in with one of our team and we can help give your body the best chance to cope with the garden this summer.  Alternatively if you have any questions on how we may be able to help please contact us on