Prevent Lower Back Injuries with Spring Gardening Tips

Introduction: The Joy—and Risk—of Spring Gardening in Port Coquitlam

As spring blossoms in Port Coquitlam, so does our urge to return to the garden. With longer days, vibrant blooms, and the satisfaction of getting our hands in the soil, gardening is one of the most rewarding seasonal activities. But while tending your yard has its benefits, it can also be hard on the lower back. Lower back pain in the spring time seems to be one of those seasonal pattern injuries we see here. Through the winter months, some people may not be as mobile, which makes the sudden increase in movement and activity more difficult for the body.

When we are in the garden, we often find ourselves bending forward, crouching, kneeling, and occasionally lifting heavy materials. Often these positions and movements are done over a rather prolonged period of hours. If we have some underlying imbalances or a history of injury at the lower back, and we aren’t properly pacing, this occasionally leads to pain or injury in the area.

That’s where physiotherapy comes in. Our team provides targeted, evidence-based strategies to help residents stay mobile and pain-free throughout the season. From ergonomics, to strength and mobility routines, to hands on treatment approaches, physiotherapy can be a critical partner in keeping gardeners healthy.

In this guide, we’ll walk you through practical tips for preventing gardening related lower back pain and offer specific exercises and strategies to help you enjoy the growing season without setbacks.

Common Spring Gardening Lower Back Injuries

Lower Back Strain

A strain is essentially an injury to the muscle. When gardening, this could potentially happen if we lift something that is too heavy for what our body and tissues are prepared to handle. Repetitive strains to lower back muscles can also happen with prolonged positions and frequent movements such as bending forward if our body isn’t used to this.

Lower Back Sprain

A sprain is an injury to a ligament. There are many ligaments that support the vertebrae of the spine, attach ribs and connect the pelvis to the spine. Just like we can sprain a ligament in our ankle when rolling it, we can sprain a ligament in our lower back. This can happen with heavy lifting and sudden movements – in particular if we are moving into ranges our spine is not accustomed to. The severity of sprains and strains can vary widely – from minor over-stretching of the tissues, to significant tears. The physiotherapists at Riverwood Physiotherapy are trained to assess your lower back injury and determine the severity so that an appropriate treatment plan can be made.

Lower Back Disc Herniations

The discs sit between the vertebrae in our spine. They add stability, spacing and cushion to it. It consists of a thicker outer ring and a softer center. A herniation can be any injury that causes a displacement of the softer center. Many of us have mild herniations that are asymptomatic. Occasionally, these tissues can be injured to a greater degree and are more vulnerable to bending/lifting/twisting movements if our muscles and ligaments are not used to supporting our spine in these ways. Larger, acute herniations can become painful and inflamed. Symptoms often include pain with bending forward, stretching the leg out and sitting – particularly in low, soft seats.

Postural Lower Back Pain

This is likely the most common lower back gardening injury. When we are working in the yard, we often find ourselves bending, crouching, and kneeling down for longer periods than we are used to. We tend to see people with a similar story: “I worked for a couple hours in the yard picking weeds and shoveling dirt. I was fine during the moment but a couple hours later a tried to get off the couch and my lower back was really stiff and sore.” Although there may not be a specific injury here, it is possible that the prolonged nature of the activities that the body was not used to simply irritated the soft tissues of the lower back and caused some stiffness and pain.

Injury Prevention Strategies for Safe Gardening

Stay Garden Ready!

This is likely the most difficulty strategy because it takes work…but it’s the most effective. Consistent strength and mobility workouts help to ensure we are ready for most of the physical tasks day-to-day life can throw at us. Physiotherapists can set you up with an exercise program that prioritizes lower back health. If you already workout regularly but still have a difficult time with gardening, you may just need to add or modify exercises that are specific to your body’s needs.

Warm-Up Before You Start

Start with lighter tasks first before moving on to more physically demanding ones. A short movement workout to prime specific muscles may also be of benefit.

Use Proper Lifting Mechanics

Lift within a range that avoids feeling like you are nearing max effort. You should feel in control and be able to breath close to normally. Gently tighten the muscles around your core. Avoid reaching far away from your center of gravity if you can help it (ie: keep objects close to you when picking them up and carrying them).

Take Breaks and Switch Tasks Often

Avoid staying in one posture too long. Alternate between kneeling, standing, and bending tasks every 15-30 minutes.

Tools and Ergonomics that Reduce Strain

Invest in Ergonomic Tools

Use padded, long-handled tools that support neutral wrist posture. These reduce repetitive stress and protect tendons. Appropriate handle length can help to avoid a prolonged bent forward posture that can cause postural lower back pain.

Utilize Raised Garden Beds, Knee Pads, Garden Stools

Elevated beds prevent over-bending, while knee pads protect joints from pressure and ground impact. Garden stools can allow us to get into a different, seated position close to the ground that is a breakaway from kneeling or bending forward. Variety is good so that you don’t get stuck in any one spot for too long.

Use a Wheelbarrow or Garden Cart

Transporting soil or compost with a cart minimizes heavy lifting and awkward twisting.

Physiotherapy’s Role in Injury Prevention and Recovery

Personalized Exercise Programs

Our therapists create customized strength and mobility routines to condition your muscles before gardening begins. Exercise has also been shown time and time again throughout the literature to help with lower back pain in the event of an injury. Even something as simple as a graduated program to slowly regain flexion or bending mobility through your back, if you are limited in this direction, can help improve lower back pain over time. In most cases, an acute lower back injury can be ameliorated by modifying one’s activity temporarily to give the structures a chance to heal and by following a consistent rehabilitation exercise program.

Manual Therapy for Joint Relief

We provide hands-on techniques to relieve soft tissue tightness and joint restrictions from repetitive gardening. Evidence has shown that joint mobilizations and manipulations, when used in the appropriate circumstance, can help with acute lower back pain. Physiotherapists are trained to assess mobility through these structures to see if these techniques are indicated.

Education and Movement Coaching

You’ll learn optimal body mechanics and postural adjustments to reduce your risk of injury year-round. Over time, we can train our bodies to brace and use muscles to support the lower back through a range movement. If your body can do this well, it will make gardening much easier and more enjoyable!

Frequently Asked Questions (FAQs)

Conclusion

Spring gardening is a joy—but it shouldn’t cost your health. By following physiotherapy-based injury prevention strategies, you can protect your joints, stay limber, and enjoy the growing season to the fullest. And if pain arises, Riverwood Physio is here to guide you with evidence-based care, hands-on treatment, and personalized recovery plans.