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7 Tips for Protecting Your Back and Knees While Gardening This Summer

As the sun starts shining brighter and the flowers begin to bloom, it's time to get your garden in shape for summer. But before you grab your tools and head out, it's essential to take care of your body, especially your back and knees. At Dynamic Regenerative Medicine, we understand the importance of enjoying gardening while also protecting your joints. Thoughout the summer months we see an increased barrage of patients visiting us with numerous musculoskeletal aches and pains in injuries related to either gardening. This could either be a gardening related injury, or an injury which is hindering the enjoyment of gardening.

Here we would look to provide you with 7 easy-to-follow tips to keep your back and knees happy and healthy his summer whilst still enjoying gardening.

7 Tips for Protecting Your Back and Knees While Gardening This Summer

1. Warm Up Before You Dig In

Just like any other physical activity, gardening requires a proper warm-up to prevent injuries. Start with gentle stretches to loosen your muscles and increase blood flow to your back and knees. Focus on movements that target your lower back, hips, and thighs to prepare your body for the tasks ahead.

2. Use Proper Lifting Techniques

When lifting heavy pots, bags of soil, or gardening equipment, remember to bend your knees and keep your back straight. Avoid twisting your spine while lifting, as this can strain your back muscles and lead to injuries. If something feels too heavy, ask for help or use a wheelbarrow to transport items safely.

3. Invest in Ergonomic Toolset

Upgrade your gardening tools to ergonomic options designed to reduce strain on your joints and muscles. Look for padded handles, lightweight materials, and adjustable features to customise the tools to your body mechanics. Ergonomic tools can make a significant difference in preventing repetitive stress injuries and improving overall comfort while gardening.

4. Take Frequent Breaks

Gardening can be a physically demanding activity, so it's essential to listen to your body and take breaks when needed. Schedule regular rest breaks to stretch, hydrate, and give your muscles a chance to recover. Overworking yourself can lead to fatigue and increase the risk of back and knee pain, so pace yourself and enjoy the process.

5. Practice Proper Posture

Maintaining good posture while gardening can help alleviate strain on your back and knees. Keep your spine aligned and avoid hunching over or leaning too far forward when planting or weeding. If kneeling, use knee pads or a gardening cushion to provide support and reduce pressure on your knees.

6. Create Accessible Garden Beds

Consider raised garden beds or container gardening to minimise bending and kneeling. Raised beds can be customised to a height that allows you to garden comfortably without putting excessive strain on your back and knees. Additionally, using vertical gardening techniques can maximise space and reduce the need for constant bending and reaching.

7. Listen to Your Body

Above all, pay attention to any signals of discomfort or pain from your back or knees while gardening. Ignoring these warning signs can lead to more serious injuries and long-term issues. If you experience persistent pain or discomfort, don't hesitate to seek professional medical advice from the experts at Dynamic Regenerative Medicine.

Furthermore, here you can find a PRE-HAB guide. PRE-HAB for Spine and lower back.

Gardening is a rewarding activity that allows you to connect with nature and enjoy the beauty of your outdoor space. By following these tips and prioritising your back and knee health, you can make the most of your gardening experience this summer. Remember to warm up, use proper techniques, take breaks, and listen to your body's needs. At Dynamic Regenerative Medicine, we're here to support you in maintaining a healthy and active lifestyle, both in the garden and beyond. Happy gardening!

Get in touch to find out more schedule a consultation.

Dynamic Regeneration Medicine

01564 330773



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