Gardening Without the Pain: How to Prevent Lower Back Injuries This Spring in Dorchester and surrounding areas

As spring arrives in Poundbury and Dorchester, gardens are calling! But every year around March and April, we see a spike in patients coming into Alive Chiropractic with gardening-related lower back injuries.

Whether you’re pruning hedges, digging soil, or planting new flowers, the repetitive motions and awkward postures can strain your body—especially if you’ve been less active during the winter months.

Why Spring Gardening Leads to Back Pain

Gardening involves a surprising amount of bending, twisting, lifting, and kneeling. These movements, when done without proper preparation, can lead to: Muscle strains (especially in the lower back); Sciatica or nerve irritation; Neck and shoulder tension; Knee discomfort.

At Alive Chiropractic, we commonly see these issues crop up in early spring, particularly from patients in Poundbury, Dorchester, and nearby Weymouth.

Common Gardening Injuries We See in our Poundbury clinic

Most gardening injuries we treat include: Acute lower back strain from lifting heavy bags of soil or plant pots; Sciatic pain triggered by prolonged bending or twisting; Shoulder and upper back tightness from raking or trimming hedges; Knee discomfort from extended kneeling without support.

These aren’t just aches and pains—they can limit your ability to enjoy the very thing you love doing: tending your garden.

Expert Tips to Prevent Gardening-Related Back Pain

Here’s how to protect your back and joints this gardening season:

✅ Warm Up First: Take a brisk walk around your garden for 5–10 minutes before getting started. Gentle back and shoulder stretches help too.

✅ Use the Right Tools: Long-handled tools reduce the need to bend or reach awkwardly. Knee pads or a gardening stool can take pressure off your knees and back.

✅ Mind Your Posture: Avoid bending from the waist—squat with your knees or kneel with a cushion. Keep your back straight and avoid twisting while lifting.

✅ Switch Tasks Frequently: Don’t spend too long on one activity. Rotate tasks every 20–30 minutes to prevent overuse injuries.

✅ Lift Smart: When lifting pots, bags of compost, or tools, keep the load close to your body and lift with your legs—not your back.

✅ Hydrate and Rest: Gardening can be deceptively physical. Take breaks, drink water, and listen to your body.

When to See a Chiropractor in Poundbury

If you notice persistent discomfort, sharp pain, or stiffness after gardening, don’t wait for it to go away on its own.

At Alive Chiropractic in Poundbury, we help local residents get back to gardening pain-free with:

• Chiropractic adjustments to relieve pressure on joints and nerves

• Soft tissue therapy to release muscle tension

• Rehab exercises to build core strength and flexibility

• Custom advice for posture and injury prevention tailored to your gardening habits

We welcome clients from Dorchester, Poundbury, Weymouth, Bridport, and surrounding areas.

Stay Active and Pain-Free This Gardening Season

Gardening should feel good—not painful. With a few simple adjustments and the right support, you can enjoy your outdoor space without risking your health.

If you’re already dealing with back pain or want to stay ahead of it, book an appointment with Alive Chiropractic in Poundbury today. Let’s keep you moving, planting, and thriving this spring.