Gardening Without the Aches and Pains

By Robert T. Greenfield, M.D.

Gardening is one of my favorite activities. Gardening provides an escape from the stress of daily life. There is something deeply satisfying about seeing the vegetables I grow served on my family’s table. However, for some, gardening can trigger or worsen back and neck pain due to prolonged lifting and bending. Fortunately, with some simple adjustments, you can enjoy gardening while protecting your spine.

Ground-Level Gardens

For those with traditional ground-level gardens, these tips can help prevent back pain:

Avoid excessive bending, which raises the risk of muscle strain and increases pressure on the spinal disks. Instead, try to maintain a neutral spine position.
Squat when lifting or working on the ground. When standing back up, press through your heels and engage your gluteal muscles. To ensure that you are standing or lifting from your heels, lift your toes slightly off the ground when rising from a squatting position. Consider it a bonus workout.
Sit on a stool while tending your garden if squatting is not an option. Gardening kneeler seats provide cushioned support for kneeling and a readjustable for sitting.

Above-Ground & Container Gardens

I personally use a container garden, which is a wonderful way to reduce neck and back strain. Raised beds and container gardens minimize the need to bend, keeping your work at a comfortable height. Keep the container size manageable so you do not have to stretch too far, which can strain your neck and lower back.

Grow Vertical

Whenever possible, I grow vegetables vertically to save space and reduce the need for bending. Crops like squash, cucumbers and melons thrive when grown on trellises, making harvesting easier on your back. In Metro Atlanta, gardening is enjoyable year-round. I hope these tips help you prevent or alleviate back pain while enjoying the outdoors and growing your favorite plants. However, if you experience persistent neck or back pain, the physicians at Resurgens Spine Center are here to help you get back to the activities you love.

Robert T. Greenfield, M.D., received his medical degree and completed his residency in orthopaedic surgery at Howard University College of Medicine in Washington, D.C. He completed his fellowship in Adult Reconstructive Spine Surgery and Rehabilitation at Rancho Los Amigos Medical Center in Downey, California. Dr. Greenfield practices at Resurgens Orthopaedics’ Covington office.