Gardening and yard work without the back pain
Spring on the Sunshine Coast means mowing, weeding and mulching. Here’s how to get the jobs done without paying for it the next day.
With the warmer weather and spring rain, gardens around Yandina, Eumundi and the hinterland take off. So do the weekend jobs: mowing, weeding, mulching, pruning and hauling bags of soil.
Garden work is great exercise, but long stretches of bending, kneeling and lifting are a common trigger for sore backs, knees and shoulders. A few simple habits make a big difference.
Warm up first
You wouldn’t play sport without warming up, and gardening is no different. Spend five minutes walking around the yard, rolling your shoulders and gently twisting through your back before you start.
Change jobs often
The biggest culprit is doing one task for too long. Set a timer for 20–30 minutes, then switch: weed for a while, then walk the barrow, then prune, then take a break.
Lift smart
- Bend your knees and hips, not just your back.
- Keep the load close to your body.
- Turn with your feet instead of twisting.
- Split big bags into smaller loads, or use a trolley.
Kneel, don’t stoop
Use a kneeling pad or low stool for weeding and planting so you’re not bent over for long periods. Swap sides regularly.
Use the right tools
Long-handled tools reduce bending. Keep secateurs sharp so you’re not straining your wrist and shoulder.
Afterwards
Have a drink of water, go for a gentle walk and do a few easy stretches. A bit of stiffness the next day is normal. Pain that lingers, keeps coming back, or spreads into your leg is worth getting checked.
Learn about lower back pain care or book online.
This article is general information only and isn’t a substitute for advice about your own health. If you have severe, worsening or unusual symptoms, please see your GP. Individual results vary.