Gardening without hurting your back is possible!

Gardening is good… for morale. Physically, that’s another story. And for good reason, who doesn’t already have back pain after a gardening session? This activity requires you to bend frequently, lift more or less heavy loads and operate tools that sometimes require some strength. And, most of the time, it’s hard to find the right attitude. If you’ve already had the experience and want to garden with peace of mind, without worrying about possible pain, adopt these five reflexes!

1. Get down on one knee

In the garden, it’s hard not to squat down to work the soil. So, instead of supporting your body weight on both knees when you bend over, instead put one knee on the ground. This way he will do itbalance the weight and relieve your knees and your back.

Also remember to keep your back as straight as possible and avoid the “hunchback” position. The goal is to round your back as little as possible (also be careful not to arch it).

Credits: iStock / Zinkevych

Similarly, when you need to bend even lower, prefer to put yourself on four and put one hand on the ground to support you while you work the soil with the other hand.

Good to know : to improve your comfort when you have one knee on the ground or are on all fours, don’t hesitate to equip yourself with padded knee pads!

2. Change your position

It is never good to hold the same position for too long. So feel free to change positions as often as possible. And let’s change hands at work!

Also, avoid arching your back when working in the garden. Prefer to move your whole body. It might seem a little difficult to apply like this, but I promise it’s just a matter of getting used to it!

3. Keep tools closer to your body

The way you hold your tools has a big impact on the strain on your lower back. Indeed, the closer you hold your tools to your body, the less it will put unnecessary strain on your back. Conversely, holding your shovel or rake away from you will put more stress on your upper body.

Otherwise, its quality gardening tools is also important. Therefore, consider investing in quality equipment designed to be as ergonomic and efficient as possible. Indeed, the more efficient the tools, the less time you spend doing gardening tasks and therefore the less risk To hurt you.

Credits: iStock / SerhiiBobyk

4. Limit your gardening time

For gardening freaks, this may be hard to understand, but it’s actually a good way to avoid back pain. Yes, make sure does not exceed 30 minutes gardening in each session. That way, you won’t have time to do enough bends to create pain.

5. Stretch!

It may seem obvious, but stretching is a good way to prevent back pain. Therefore, before AND after each gardening sessionThink stretch your back. You can also do some stretching while gardening.

To do this, here is a simple exercise : Lie on your back and bring your knees to your chest. Bring your ankles together and gently bend your knees to one side until they touch the floor. Repeat with the other side. Perform this exercise several times in a row to reduce back pain.