Gardening Tips & Tools for Your Bad Back

There are two times of year when the first thing I do upon waking is take inventory of what body parts hurt or — more likely — don’t hurt: winter, with snow shoveling, and summer, with weeding. Usually, I only have to deal with three or four measurable snowfalls requiring attention, but weeding? That becomes my weekly battle from May through September. I wish there were a magic spell that would eradicate the weeds and leave the blooms and produce behind, but alas, it’s just me (and a teen who begrudgingly battles mugwort when I ask). If you’re over 50, you know the snap-crackle-pop sound of your creaky back’s complaints. Your L4 and L5 vertebrae may have even formed a union and are currently picketing against your wish to have the block’s most bountiful harvest. My dad swears that gardening soothes his soul. For me? Every weed I pull feels like a personal insult to my spine.

If you feel similarly, here’s the good news. You don’t have to pave over your backyard because your back chose to retire early. You have to garden smarter, not harder, especially since you’re not still 22 and indestructible.

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Don’t power through

I’m as guilty as the next person with my “no pain, no gain” approach (or at least, I used to be). But if you do power through a localized back spasm to finish edging your sidewalks, you risk spending the next few days wincing whenever you sneeze. Ask me how I know.

According to various orthopedic experts (including my chiropractor), the spine is not a fan of the C-curve. That’s the position we all tend to default to when focused on a stubborn weed. We hunch, reach, and twist. A twist-and-pull move is also a great way to herniate a disk. I’ve been cautioned by my chiropractor, who fixes the kinks I develop, to stop treating my spine like a Slinky, whether I’m practicing martial arts or, yes, gardening.

The throne of the garden: the bench

A few years ago, I bought my dad a special gardening bench. It’s lightweight and easily carried with one hand, and – bonus — It has a pouch for a few tools. He’s turning 99 this summer, and of all the gifts I’ve ever given him, except possibly sharp cheddar and chocolate, he told me the bench has been his absolute favorite. Why? Because it changed the physics of his day.

When you sit, you take the weight off your structural beams. But once you sit down, you still have to get back up. So look for a bench with sturdy, high handles on the sides that offer you support. Using your hands and arms helps spare your lower back some of the heavy lifting. If you have to sit on the ground, you can get a rolling seat to help you move around without crawling.

Bring the dirt to you

If the ground is your enemy, stop going to the ground.

• Raised beds and vertical gardening: Use beds at least 24 inches tall or vertical planters to hang plants at a comfortable height.
• The no-dig method: Stop the strenuous work of turning soil. Use layers of compost and mulch to improve soil quality naturally.
• Mulch heavily: The more you mulch with the optimal thickness, the less time you spend weeding.

Rotate and hydrate

Your garden needs water to grow. But you need water, too. Now that I’ve hit my mid-50s, I’ve had to accept that my ambition often outpaces my stamina and anatomy. I’ll look at my back yard overrun with vinca vine and trailing ivy and think, “Yeah, I can knock this out on Saturday afternoon.” Not. Try the salami method: slice your tasks thin. Alternate tasks every 20-30 minutes. Prune for a bit, then move to something standing, and then rest. And remember to hydrate. Staying well-hydrated will reduce your muscles’ tendency to cramp and potentially reduce that post-gardening soreness. Throw some lime juice in your water for electrolytes (or drink pickle juice if that’s your thing); your muscles will thank you for the extra support.

The PT approach

If you can, it may make sense to schedule a few PT sessions. I did this a few years ago while healing from another injury, and specifically requested gardening-readiness training. She had me practice getting up and down from the ground with kettlebells to break my habit of using my back as a crane.

You can turn your garden chores into thoughtful exercise, as I have, by focusing on:

• The nose-to-toes rule: Never twist your spine. Keep your nose, toes, and hips facing the same direction. If you need to reach to the left, move your feet.
• Core tightening: Engaging your core when pulling weeds or pruning a bush protects your spine. This YouTube video suggests gently pulling your belly button toward your spine (like you’re avoiding a punch) while breathing steadily to stabilize your pelvis. Don’t just suck in your stomach. Keep your legs shoulder-width apart, hinge at the hips, and use knee pads or a bench to avoid excessive bending.
• Take 10 to warm up: You wouldn’t run a 5K cold; don’t attack a rosebush cold. Start with a brisk 10-minute walk around your property (or around the block) to get the blood flowing.

Upgrade your tools

I’m guilty of using hand-me-down tools my grandfather gave me (so yes, they’re older than I am). But today’s lightweight, ergonomic equipment significantly reduces muscle load.

• Long-handled tools: Use rakes, hoes, and weeders that let you work while standing completely upright.
• Hose wands: These magical tools let you water hanging baskets or deep beds without stretching or leaning (bonus: your pets may love them, too).
• Collapsible wheelbarrows: You can lower these ‘barrows to the ground, making it much easier to load heavy bags of mulch or soil without a deadlift.

Less pain. Still gain.

Most people garden for the peace and connection with the earth that it brings. My teen? Maybe not so much, but he appreciates the results when he finishes weeding his patches, too. Try a sturdy portable bench, raise your garden beds, or retrain yourself to squat with your legs, not your waist. Doing so should help protect your back so you can enjoy the fruits of your labor (and not spend a week in bed bemoaning it).

But if needed, follow your session with a post-garden routine of heat or ice for soreness and some gentle movement. You can still wrangle those weeds — just with a bit more strategy and core strength.

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