Protect Your Spine While Gardening and Doing Yardwork

Simple Tips from Your Chiropractor for Staying Pain-Free Outdoors

As the seasons change and the weather warms up, many people head outside to garden, mow the lawn, or take on home improvement projects in the yard. While these activities offer fresh air and light exercise, they can also put unexpected strain on your spine and joints if you're not using proper body mechanics. At our chiropractic office, we often see patients come in with back or neck pain after a weekend of enthusiastic yardwork. The good news is that a few simple habits can help protect your body and keep you feeling great while staying active outdoors.

Before you start working in the yard, take a few minutes to warm up your body. Yardwork is physical labor, so treat it like any other workout. Gentle stretching and light movement, especially for your hips, hamstrings, shoulders, and lower back, can help loosen up tight muscles and reduce your risk of injury. It’s also important to lift properly. Whether you're moving bags of soil, mulch, or heavy garden tools, always bend at the knees—not your waist. Keep the object close to your body, engage your core, and avoid twisting while lifting. If something feels too heavy, use a wheelbarrow or ask for help. Protecting your back during these movements can make all the difference.

During your time outside, be sure to change positions regularly. Staying in one posture—like kneeling, bending forward, or twisting—can quickly fatigue your muscles and stress your spine. Try setting a timer to remind yourself to take short breaks every 20 to 30 minutes to stand up, stretch, and move around.The right tools can also help. Using ergonomic gardening tools with longer handles can reduce the need to hunch over, and using knee pads or a garden bench can make working close to the ground much easier on your joints.

Finally, always listen to your body. Mild soreness may be normal after a productive day outside, and light stretching, heat, or ice may help. But if you experience sharp or persistent pain, it’s a good idea to get checked out. Chiropractic care can help relieve pain, restore mobility, and prevent small issues from becoming bigger problems. Gardening and yardwork should be enjoyable, not painful. By taking a few simple precautions and being mindful of your movements, you can stay active and protect your spine all season long. If you’re experiencing discomfort after yardwork or want guidance on how to move safely, schedule an appointment with Dr. Griffin. We're here to help you stay healthy and moving well—no matter what’s on your to-do list outside.