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Back Care for Gardeners: Protect Your Back While You Nurture Nature

In this month's blog, we look at the art of maintaining a healthy back while taking part in our beloved gardening activities. Gardening is a joy and a passion for many, but it can also be physically demanding, especially on the back.


I want to share with you a vital tool that has become incredibly popular among my clients for relieving back pain and ensuring a healthier gardening experience.

Understanding the Mechanics

Just like a wheelbarrow aids in moving heavy loads by distributing weight over its wheel, our body functions in a similar manner. By aligning our weight properly, we can move more efficiently and with less strain. However, gardening often requires bending, reaching, and twisting, which can lead to improper weight distribution and backache.


A significant insight that often goes overlooked is the weight of your head—about five kilograms! When gardening, we frequently find ourselves tilting our heads back to look up, which not only strains the neck but also impacts the lumbar region of the spine. This common posture can compress the spine and amplify the stress on our backs.

Simple Routine to Relieve Back Pain

To counteract the stress of gardening on your back, I've devised a simple, effective routine.


Look after yourself. If it’s too much for your back, don’t do it, or do it very gently with a small range.


1. Stand upright and start by gently bending your knees.

2. Hinge at your hips and allow your head to drop down towards the ground and between your knees if accessible. This position helps release the weight of your head.

3. Gently turn your head from side to side to further relax your neck muscles.

4. Take a few deep breaths OUT and then when breathing in allow your back to widen.

5. Slowly rise up: Bend your knees slightly, bringing your pelvis under you, and use your feet to press against the floor, rolling up very slowly.

6. As you stand, roll your palms forward, stretching your arms out, and then bring them up and back down in a smooth motion.


Repeating this routine can significantly enhance the balance and freedom of your head, leading to a more relaxed neck and an open lumbar area. This practice can alleviate discomfort and contribute to long-term back health.

Preventing Overstrain in the Garden

Gardening should ideally be approached like a structured gym workout, where activities are increased gradually to prevent muscle strain. Yet, the unpredictability of gardening tasks often leads us to overdo it. Here are a few tips to keep in mind:


·        Set realistic goals for each gardening session.

·        Take frequent breaks to stretch and relax your muscles.

·        Listen to your body and reduce the pace or stop when you feel excessive strain.


Watch the YouTube video here:

For those interested in diving deeper into back care techniques, I offer a free guide on an active resting position that provides substantial relief and relaxation for the back.


Furthermore, I run an online class focused on back release techniques, especially beneficial for those who have significantly overexerted themselves. Regular practice of these techniques is a valuable investment in your long-term health and gardening enjoyment.

To access any of the resources, email


May your garden flourish and your back remain strong and healthy.


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