Brought to you by Worthing Osteopathic & Wellbeing Clinic
For many people in Worthing and beyond, gardening is more than just a hobby—it’s a source of joy, relaxation, and even therapy. But if you’re like many of our clients, you may find that the physical demands of gardening can take a toll on your body, especially your back.
At Worthing Osteopathic & Wellbeing Clinic, we regularly help people who love their gardens but not the pain that can come with it. The good news? You don’t have to choose between a beautiful garden and a pain-free back. With a few smart adjustments—and the right treatment when needed—you can enjoy both.
Why Gardening Causes Back Pain
Gardening involves a lot of bending, lifting, kneeling, twisting, and repetitive movements—all of which put strain on the spine and surrounding muscles. Some common culprits include:
- Prolonged forward bending while weeding or planting
- Incorrect lifting techniques when moving pots, compost, or tools
- Poor posture from crouching or hunching over garden beds
- Sudden or repetitive movements, like digging or raking
- Lack of warm-up or stretching before starting work
Even 30 minutes in the garden can be enough to trigger back pain if your posture or technique is off.
How to Protect Your Back While Gardening
Our osteopaths and therapists often offer the following advice to help prevent gardening-related back pain:
- Warm Up First
Gardening is physical work. Treat it like exercise by warming up your muscles with a short walk and some gentle stretches.
- Use Raised Beds or Garden Benches
These reduce the need to bend low, saving your spine from constant strain.
- Alternate Tasks Frequently
Avoid staying in one position too long. Switch between tasks like planting, watering, and pruning every 15–30 minutes.
- Lift Properly
Use your legs—not your back—when lifting heavy items. Keep the load close to your body and avoid twisting while carrying.
- Use Tools That Work for You
Long-handled or ergonomic tools reduce the need to bend or overstretch.
What to Do If You’re Already in Pain
Despite our best intentions, back pain can still sneak in. That’s where we come in.
At Worthing Osteopathic & Wellbeing Clinic, we offer a range of effective treatments to relieve gardening-related back pain and help prevent it from coming back. Our osteopathy and manual therapy services can:
- Reduce inflammation and muscle tension
- Improve joint mobility and posture
- Restore function to stiff or injured areas
- Help you move better, faster, and with confidence
We also offer K-Laser therapy and cupping therapy, both of which can support tissue healing and reduce chronic or acute pain without medication.
Get Back to the Garden—Pain Free
Gardening should be enjoyable, not painful. If you’re finding that your favourite outdoor activity is leaving you sore, stiff, or frustrated, it’s time to get some help.
Comment “Back Pain” below or call us on 01903 366260 to book an appointment.
You can also book online here and one of our friendly team will help you get started.
Let’s work together to keep you active, mobile, and pain-free—so you can get back to growing what you love.
Worthing Osteopathic & Wellbeing Clinic
Helping you move better, feel better, and live well—every day.