Dear Doctor Column, April 9, 2007

Gardening Tips to Avoid Sore Back

Question:

I love to garden, but my back hurts me for days afterward. Do you have any suggestions I could try this year to avoid back pain?

Health experts agree that, too often, gardeners jump right into springtime yard work without taking precautions, but there are some easy steps you can take to reduce the chances of injuring your back while gardening.

Begin slowly; map out your plans and don’t try to do everything in one day. Treat gardening like any other exercise: Warm up before and after to keep your muscles loose and perform a few lower-back stretches to prepare your muscles for the lifts and bends that accompany weeding and planting.

Back injuries frequently occur when people try to lift too much dirt, bags of fertilizer, or heavy pots without being in the proper position, or when they stoop, bend, or kneel in the same position for extended periods. Once you begin gardening, change positions every 10 to 15 minutes. During these brief breaks, stand up and walk around for a couple of minutes, which can help keep your back muscles loose. If you are going to kneel for long stretches, use a cushion, keep your back straight, and do not sit on your heels.

When you need to lift something, follow proper technique:

• Spread your feet apart to give a wide base of support.
• Stand as close as possible to the object.
• Bend at the knees and tighten stomach muscles. Keep your trunk in a vertical position as straight as possible.
• Hold objects close to your body to reduce the load on the back.
• Lift using your leg muscles, not those in the back.
• Stand without bending forward from the waist.
• Never twist from the waist while bending or lifting any heavy object. If you need to move an object to one side, point the toes in that direction and pivot toward it.
• If an object can be moved without lifting, push it, do not pull it. If it is too heavy or awkward, get help.

In addition to maintaining a healthy posture and lifting properly, buying the right gardening equipment makes a difference. Choose lightweight long-handled gardening tools, which keep you from bending over unnecessarily and straining your back.

If your back is sore after gardening, here are some things you can do. Apply heat to the area of pain and avoid garden work for a day or two. Long hot showers and soaking in the tub also will help. When you head back to the garden, begin work more slowly and don’t work as long as before. See your doctor if pain spreads away from your back to your sides or legs, comes on suddenly, is coupled with weakness or numbness in the legs or feet, or increases in its severity over time.

If you suffer from chronic back problems but still love to garden, you can reduce the pain by decreasing the amount of time you spend gardening. For example, you can spend less time pulling weeds by applying a weed control product in the spring, putting mulch in your flower beds, and choosing ground cover plants where possible. You also can plant low-maintenance shrubs and perennials to cut down on the time you spend on your knees.

Raised garden beds are an excellent idea for those with chronic back problems or arthritis. The recommended height for a raised garden bed is 2 to 3 feet tall, which allows you to sit on a chair or bench while gardening.

To avoid future problems, ask your doctor for further suggestions on how to strengthen your stomach, back, leg, and hip muscles and proper bending and lifting techniques.