Ah, spring—the time when gardeners everywhere dust off their gloves, grab their trowels, and head outside with grand visions of thriving tomato plants and prize-winning petunias. But if your back had a voice, it might be less enthusiastic: "Whoa there, buddy, do you really think bending, twisting, and pulling weeds for hours is a good idea?"

Back pain and gardening often go hand-in-hand, but they don’t have to. As a Master Level Zone Technique chiropractor, I’ve seen too many garden warriors hobbling into my office, clutching their lower backs like they just tried out for the Olympics. But before you hang up your gardening hat, let’s talk about three practical, lesser-known ways to keep your spine happy while you dig in.

1. Shift Your Stance to Protect Your Core

You’ve probably heard the common advice: “Lift with your legs, not your back.” While that’s good wisdom, it doesn’t address the unique way we move in the garden—leaning forward, twisting, and sometimes even holding a squat position longer than we’d like to admit.

Instead of bending at the waist, think of gardening as a movement that should engage your core. Try the split-stance technique: place one foot slightly ahead of the other and bend at the knees while keeping your back straight. This position distributes your weight more evenly and prevents strain on your lower back. It may feel a bit odd at first, but your spine will thank you when you don’t wake up feeling like you wrestled a grizzly bear.

2. Upgrade Your Grip with a Tennis Ball Trick

Repetitive gripping of garden tools can lead to wrist fatigue, elbow pain, and even tension that travels up to the neck and shoulders. One easy trick? Modify your grip by wrapping a tennis ball around the handle of your most-used tools.

By increasing the diameter of the handle, you decrease the stress placed on the small muscles in your hand and forearm. This helps prevent overuse injuries and reduces the strain that can lead to tension headaches or tight shoulders. Plus, as an added bonus, it feels like you’re getting a mini hand massage every time you dig into the soil!

3. The “Sit & Shift” Weeding Method

Weeding is a necessary evil, but the way most people do it—hunched over with a rounded back—is practically an invitation for pain. Instead, try the “sit & shift” method: sit on a low gardening stool or foam pad, keep your knees bent at a 90-degree angle, and shift your weight from side to side as you work. This prevents prolonged flexion of the spine and allows you to maintain better posture while staying close to the ground.

Want to make it even better? Engage your glutes by slightly squeezing them every few minutes. Not only does this stabilize your pelvis, but hey—free booty workout while gardening? Yes, please!

Gardening While Pregnant? Dr. Kayla Has Your Back (Literally!)

Pregnancy brings a whole new set of challenges to gardening. That baby bump changes a woman’s center of gravity, making balance trickier and increasing strain on the lower back and pelvis. But gardening can still be an enjoyable and safe activity with the right adjustments.

Dr. Kayla, our Webster Technique-trained chiropractor, specializes in helping expectant mothers maintain proper pelvic alignment and movement. She can offer personalized advice on safe gardening postures, gentle stretches, and techniques to prevent strain while planting, weeding, and harvesting. If you or someone you know is expecting and wants to stay active in the garden without discomfort, Dr. Kayla is here to help!

Natural Alternatives to OTC Pain Medications

After a long day in the garden, reaching for an over-the-counter pain reliever might seem like the quickest fix. But did you know that natural alternatives can provide the same relief—without the potential side effects of NSAIDs?

Here are some top picks for natural pain relief:

• Muscle Ezze by Chiropractor’s Blend – A fantastic blend of magnesium, passionflower, and valerian root to help with muscle recovery and relaxation.

• Formula 303 by DC Labs – A powerful natural muscle relaxant that can ease tension and soreness without making you feel groggy.

• Magnesium Complex by Chiropractor’s Blend – Magnesium plays a key role in muscle function and can help reduce post-gardening stiffness and cramps.

These supplements support your body’s natural recovery process, so you wake up refreshed and ready to tackle another day in the dirt.

Time to Put Down the Shovel (and Pick Up the Phone!)

Gardening should be a joy, not a pain—literally! If you find yourself stiff, sore, or struggling with mobility, don’t tough it out. Chiropractic care can help keep your body aligned and ready for action.

Schedule an appointment today to ensure your spine, muscles, and joints are in top shape before garden season is in full swing. And if you know an expectant mother who could use Dr. Kayla’s expertise, send her our way!

Now, get out there, plant those seeds, and give your body the care it deserves. Your garden—and your back—will thank you.

In Health,

The Staff at PCW: Dr. Shawn, Dr. Kayla, Maddy, Charlene, and Jo