It’s the time of year when the weather is warm and many people spend part of their day outside caring for their yard. While gardening and caring for your yard can be rewarding, the back pain that often accompanies this type of work can be debilitating. Gardening can cause excessive strain to the muscles of your back, shoulders, legs, thighs, and wrists. Lower back pain is usually the most common of these symptoms. Here are some tips on proper body posture and lifting techniques so you can continue your yard work without pain!


  • Face the object you’re lifting. When you lift anything, make sure your back is straight and your legs are bent. Lift with your legs, NOT your back – this means to extend your legs as you lift, but leave your back straight.
  • Keep the object close to your body. The further away you hold things you’re lifting, the more strain is put on your back muscles.
  • Avoid twisting while lifting an object. Use your core strength while lifting by drawing your belly button towards your spine. This will help lessen the strain put on your spine and back muscles.
  • Take breaks often. Staying in one position bent over or kneeling can cause strain on your back. Adjust positions and take breaks during your the time you’re working.
  • If you’re moving something too heavy, make sure to use a wheelbarrow, a cart, or ask for help.


If you follow these guidelines, you should be able to avoid back pain from time spent in your yard. If you’re experiencing any back pain, whether it was from yard work or another source, give us a call at RPT to schedule an appointment. Don’t let back pain stop you from living a productive life!