After a long, cold winter, many of us are ready to get back outside. With the first day of spring arriving March 20, gardens will be planted, flower beds refreshed, and yard projects tackled after months indoors.
But according to Dr. Christopher Trower, who sees patients at Commonwealth Pain & Spine in Belmont and Fort Mill, the return to yard work often brings a spike in back pain.
“After a long winter, it’s tempting to head outside and dive straight into lifting heavy bags of soil, bending repeatedly, and working for hours in positions our bodies aren’t used to,” says Dr. Trower. “But if we aren’t careful, gardening can put significant strain on the back, especially when we skip breaks or try to do too much in one day.”
According to Dr. Trower, muscle strains and back injuries are common when people return to yard work too quickly after months of reduced physical activity.
Fortunately, most gardening-related back injuries are preventable with a few simple precautions.
Simple Ways to Protect Your Back While Gardening
Warm up before you start
Just five minutes of stretching can prepare your back and hips for activity. Focus on gentle hamstring, hip, and lower back stretches before beginning yard work.
Lift heavy items properly
Bags of soil, mulch, and planters can weigh 40 pounds or more.
“Always bend at your knees, keep the object close to your body, and avoid twisting while lifting,” Dr. Trower said. “Twisting while holding weight is one of the fastest ways to injure your back.”
Avoid staying in one position too long
Gardening often involves prolonged bending or kneeling.
Dr. Trower recommends standing up, stretching, and changing positions every 20–30 minutes.
Use supportive tools
Long-handled tools, raised garden beds, and kneeling pads can reduce strain on the back and knees.
Break projects into smaller sessions
Many injuries occur when people try to complete an entire yard project in one day.
“Listen to your body,” Dr. Trower said. “It’s much safer to spread work over several days rather than pushing through fatigue.”
When Gardening Pain May Be More Serious
Minor soreness after physical activity is normal, but certain symptoms may signal a more significant injury.
Dr. Trower recommends seeking medical evaluation if you experience:
• Persistent back pain lasting more than a few days
• Pain that radiates down the leg
• Numbness or tingling
• Weakness in the leg or foot
• Pain severe enough to limit normal movement
“These symptoms can indicate irritation or compression of a spinal nerve,” Dr. Trower explained. “Early evaluation and treatment can help prevent the problem from becoming chronic.”
Treatment Options for Chronic Back Pain
When back pain persists or worsens, specialists may recommend non-surgical treatments depending on the underlying cause. At Commonwealth Pain & Spine, physicians focus on minimally invasive procedures designed to reduce pain and restore function.
Treatment options may include:
• Image-guided spinal injections
• Radiofrequency ablation
• Treatment for herniated discs and spinal arthritis
• Other advanced interventional pain procedures
“Our goal is to help patients reduce pain, improve mobility, and return to normal activities as quickly as possible,” said Dr. Trower.
.2509020933514.jpg)
