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May 2025 FLX PT NEWSLETTER #12 Cultivating a Healthy Back: Tips for Gardeners Who RunThis time of year, I often get an influx of runners coming in for non-running related injuries. Yes runners do get injuries from other things than running! Which led me to this month’s newsletter regarding the most common springtime injury I see in runners (that didn’t come from running). Low back pain. With spring finally here, for many of us, that means getting our hands dirty in the back yard or garden! There's something so rewarding about nurturing new life and beautifying our outdoor spaces. And when we live in a region that has a short summer season, we take advantage! However, these enjoyable tasks can sometimes put unexpected strain on our bodies, particularly our low backs. As it often involves bending repetitively or for a prolonged period of time, twisting, and lifting heavy items. This month, I’m diving into the common culprits behind gardening-related back pain and, more importantly, providing you with practical strategies to keep your back healthy so you can continue to enjoy both your garden and your runs! Why Does Gardening Sometimes Hurt Our Backs? Think about the movements involved in gardening: Bending and Twisting: Reaching low for weeds or when planting seedlings can put significant stress on the lumbar spine. Heavy Lifting: Moving bags of soil, large pots, or even heavy tools improperly can overload your back muscles. Prolonged Stooping and Kneeling: Spending extended periods in these positions can fatigue your back and core muscles. Repetitive Actions: Tasks like raking or digging can lead to muscle strain over time.
These movements, while seemingly harmless, can aggravate existing back issues or create new ones, potentially leading to stiffness, pain, and discomfort that can definitely impact your running form and mileage. Smart Gardening Strategies for a Healthy Back (and Happy Running): Here are some tips to help you garden smarter and protect your back: Plan Your Attack: Just like when we start a training block, we slowly increase the amount of time running. We don’t run all our weekly mileage in one day of week, do we? So, try to break down large gardening tasks into smaller sessions throughout the week rather than tackling everything at once. This allows your body to recover in between. Master the Lift: Remember the golden rule: lift with your legs, not your back! Bend at your hips and knees, keeping your back straight, and hold the object close to your body. Pivot, Don't Twist: When you need to move something to the side, avoid twisting your torso. Instead, move your entire body in the direction you want to go. Take Frequent Breaks: Set a timer to stand up, stretch gently (think cat-cow or gentle back extensions), and walk around every 20-30 minutes. Tool Up for Success: Invest in long-handled tools for weeding and cultivating to minimize bending. Consider using a kneeling pad or garden stool to reduce strain when working closer to the ground. A wheelbarrow or garden cart can be a lifesaver for moving heavier items. Listen to Your Body's Whispers (Before They Become Shouts): Don't push through pain. If you start to feel discomfort in your back, take a break. It's better to stop early than to be sidelined for days.
Runner-Specific Care: Before and After You Garden: Stretch: After you're done gardening, take a few minutes to gently stretch the muscles you used, think standing back extensions, press ups, hip flexor stretching. (click links for videos) Stay Hydrated: Proper hydration (especially in the sun) helps keep your muscles and tissues healthy and more resilient. Be Mindful of Your Running Schedule: If you have a long or intense run planned, consider taking it easy in the garden the day before and after to avoid overloading your back.
When Should You Seek Help? While these tips can help prevent back pain, sometimes issues arise despite our best efforts. If you experience persistent or severe back pain that limits your daily activities or, more importantly, your running, it's time to seek professional help. Remember, signs to know that you need to pull back on your running are pain that does not “warm up” during your run, lasts more than 24 hours post run, or is altering your running mechanics. The good news is, if you have been doing a regular strength training program including work for your posterior chain (think squats, deadlifts, core strengthening), you are much less likely to experience the spring setback! Ready to cultivate a pain-free spring? If you're experiencing back pain that you think might be related to gardening or if it's impacting your running, don't hesitate to reach out. Send me a DM or call/text me at (607)233-5818 for a chat. Let's work together to keep you moving and enjoying all that spring has to offer! Happy Gardening (and running!),
Amanda Robertson
As always, please keep in touch via: Instagram at @flx_physical_therapy Book a Physical Therapy Appointment here Website: www.flxphysicaltherapy.com
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