Cultivating Good Posture While Gardening

Gardening isn’t exactly an extreme sport, but while you might not need a helmet to participate, you can take steps to avoid injury from maintaining improper posture. 

Bending over seeding, weeding and watering, the hours can quickly slip by. Then there’s activities like digging, carrying buckets, pushing wheelbarrows and lifting. Done the wrong way, these activities can place strain and stress on our backs, particularly when our bodies are held in unsound positions over a sustained period of time to perform them.

It’s easy to understand how back pain can arise from our pursuits in the garden if we don’t undertake these activities in the right way. And not surprising that in general, about 80% of people experience low back pain at some stage in their lives.21

DIY activities around the home can result in a high rate of injury. In Australia it’s been shown that of DIY injuries presented at an Emergency department, 75% of incidents occur in a residential setting, particularly the garden.22

Any infrequent activity – whether you’re an avid gardener or a weekend warrior on the sports field – should be prefaced by a few minutes preparing yourself both physically and mentally.

Common Posture Problems

Dowager’s Hump (increased kyphosis)
In older people, it has been found that the greater the postural issue of Dowager’s Hump (or kyphosis) the greater the odds of experiencing difficulties in activities such as bending, walking or climbing.23

Round Shoulders
Hunched over a garden weeding or planting can result in the condition commonly referred to as Round Shoulders, which is distinguished by the hunched over appearance it produces. 

Uneven or rotated hips
Twisting to shift dirt from a wheelbarrow to a garden, or to pull out and pile up weeds can lead to issues with uneven or rotated hips.

In severe cases, long term bad posture can lead to Scoliosis, a condition that results in the spine twisting from left to right, instead of running in a straight line from top to bottom. Depending on the severity, scoliosis of the spine can have a detrimental impact on vital organs, such as your heart, liver and kidneys.

Correcting Posture
The good news is that postural issues can be corrected, and even, in some instances reversed.10,11

In the first instance, give your posture a sporting chance. By preparing before you enter the garden and having a few simple rules in mind, you can minimise your chance of experiencing some of these common gardening afflictions. Our Gardening Tips offer a guide to some of these rules.

And aside from using the correct posture and tools, take frequent breaks and walk around and stretch, as staying in the same position for too long can contribute to a sore back later that night or the next morning.24

Your local CAA chiropractor can assess your spinal health and provide the Chiropractic care needed to improve it.

Your chiropractor can also provide guidance on some exercises that, when done regularly, will help to strengthen your muscles and maintain improved posture.

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia at