With the return of warm weather and longer days, you might be spending your weekends in the yard. Whether you've raided the garden center to create a dream garden or simply started a big outdoor cleanup, it’s essential to move smartly to prevent injuries - especially back pain. Here are our top tips to enjoy your outdoor work… pain-free.
Think like Inspector Gadget - equip yourself wisely! Proper tools help reduce awkward and straining movements:
A long-handled weeder to avoid bending over;
A wheelbarrow to lighten heavy loads;
Knee pads to protect your joints.
These simple accessories can make a big difference in preserving your joints.
Gardening can be as demanding as a workout! Apply the same biomechanics principles you would at the gym:
Keep your back straight. Align your head, shoulders, and hips. When digging, use a lunge stance (one foot forward, knees bent) rather than bending your torso.
To lift a load: spread your feet, bend your knees, keep your back straight, and push with your legs. Make sure your nose stays centered between your feet to avoid twisting your back.
There’s no need to do it all at once! Injuries often occur when undertrained muscles are overused.
Divide tasks into shorter steps.
For stubborn roots, cut them instead of yanking forcefully.
And most importantly, take regular breaks: 5 minutes every hour to hydrate, rest, and release tension.
Repeating the same motions or staying in one position too long puts unnecessary strain on your muscles and joints.
Alternate between squatting, bending, standing, and walking.
Change tasks regularly to use different muscle groups.
Feeling discomfort, pain, or an old injury flaring up? That’s a warning sign not to ignore.
Reduce the intensity of your effort.
Adjust your movements following the tips above.
And if pain lasts more than 3 days or limits your activity, consult a physiotherapist. Better safe than sorry!
Originally published on June 15, 2020, updated on June 4, 2025.