Gardening can be a relaxing and satisfying activity, but it can also take a toll on your back if you're not careful. My patients often report their back gets into trouble after a gardening session so here I suggest some valuable tips to help you enjoy your gardening while keeping your back pain-free. Let's dive into these essential tips or watch my demonstrations below:

1. **Mindful Gardening Posture**

- Emphasizing the importance of maintaining a good posture while weeding, our gardening expert suggests using a kneel pad for extra comfort and support for your knees. Sitting back on your haunches when possible and maintaining the natural curve in your lower back can reduce strain. Avoid spending too much time in one position and break up your weeding tasks across the afternoon to minimize back strain.

2. **Balanced Movement**

Here I highlight the significance of balanced movement during gardening. Many of us tend to favour one side when digging, shovelling, or turning soil, which can lead to hip and lower back discomfort. To prevent this, try alternating sides while working – spend five minutes using one side, then switch to the other. Additionally, incorporate a hip flexor stretch after gardening to alleviate tension in your lower back. This simple routine can make a significant difference in keeping your back pain-free.

3. **Smart Sweeping Techniques**

Often, we sweep in a one-sided manner, which can strain the back and create muscle imbalances when done repetitively. Instead, remember to swap sides while sweeping to distribute the workload evenly. Take regular breaks, stay hydrated, and maintain a spine-smart approach to gardening. These small adjustments can go a long way in preventing back pain.

Gardening can be a delightful and therapeutic activity, but it's essential to prioritize your back's health. By following these three tips – maintaining a mindful gardening posture, ensuring balanced movement, and adopting smart sweeping techniques – you can enjoy a pain-free gardening experience. Happy gardening, and keep your back in top shape!