As the leaves begin to fall across Stoke-on-Trent, many of us spend our weekends clearing paths, tidying lawns, and preparing the garden for winter. But while autumn gardening can be satisfying, it’s also one of the most common times people experience back pain and muscle strain.
At City Chiropractic Clinic in Stoke, we often see people who’ve overdone it while gardening, lifting heavy bags, bending awkwardly, or spending hours in the same position. To help you enjoy the season safely, here are some chiropractor-approved tips to protect your spine and stay pain-free during your autumn garden work.
1. Warm Up Before You Head Outside
Gardening might not feel like exercise, but your muscles and joints still need preparation, especially on chilly autumn mornings. Before you start, spend 5–10 minutes gently stretching your back, shoulders, and legs.
Try shoulder rolls, torso twists, and light squats to warm up. This helps improve circulation and flexibility, reducing your risk of straining cold muscles once you start moving leaves or lifting compost bags.
2. Use the Right Tools (and the Right Technique)
Many gardening-related aches come from using tools that don’t fit your height or strength. Choose a rake or broom with a handle long enough to let you stand upright without stooping.
When lifting bags or piles of leaves:
- Bend your knees, not your back.
- Keep the load close to your body.
- Avoid twisting while lifting, instead, pivot with your feet.
If possible, use a wheelbarrow or garden trolley to transport heavier items rather than carrying them.
3. Avoid Overreaching and Twisting
When raking or pruning, try to keep your body facing your work. Repeatedly twisting or leaning to one side puts uneven pressure on your spine and hips.
Instead of stretching beyond your comfortable range, move your feet to reposition yourself. It might take a few extra steps, but your back will thank you for it.
4. Take Regular Breaks
It’s easy to lose track of time when you’re focused on finishing a task. But working non-stop for long periods can lead to fatigue and stiffness.
Try setting a timer for every 30–45 minutes to remind yourself to stand up straight, walk around, or do a few gentle stretches. Even a short rest can help prevent strain and keep your muscles working efficiently.
5. Protect Your Knees and Lower Back
Tasks like planting bulbs or weeding can mean a lot of kneeling or bending forward. Use a garden kneeler or foam pad to cushion your knees and reduce the load on your lower back.
If you’re kneeling, keep one foot forward and switch sides regularly, this helps distribute pressure more evenly through your hips and spine.
6. Dress Warmly and Stay Mobile
Cool autumn air in Stoke can make muscles tighten more quickly, particularly when you’re working in one position. Layer your clothing so you stay warm but can move freely.
Staying hydrated also matters, even in cooler weather, your muscles and joints need fluid to work efficiently and recover well after physical activity.
7. Listen to Your Body and Know When to Stop
If you start to feel stiff, tired, or sore, it’s best to stop and rest rather than push through the discomfort. Mild muscle fatigue is normal after physical work, but sharp or persistent pain should never be ignored.
If you notice discomfort that doesn’t ease within a few days, consider seeking professional advice. A chiropractor in Stoke can assess your movement, posture, and muscle balance, and offer personalised guidance to help you recover and prevent future strain.
Please note: Chiropractic treatment and advice should always be based on an individual assessment. Results vary, and no specific outcome can be guaranteed.
A Healthy Approach to Autumn Gardening
Gardening is a wonderful way to stay active and enjoy the outdoors, but your body needs care and awareness to stay healthy. By following these simple tips, you can protect your spine, reduce your risk of injury, and make the most of the season.
If you’d like personalised posture or mobility advice, our Stoke chiropractic clinic is here to help you stay comfortable and active all year round.
To book an appointment with one of our chiropractors, call our clinic on 01782 848 184 or book your appointment online on our website.
Visiting Our Stoke Chiropractic Clinic
City Chiropractic Clinic is ideally situated just a short distance from Stoke-on-Trent city centre, making it easily accessible for patients from both the city and nearby areas.
If you’re travelling by car, convenient parking is available directly across the road from the clinic.
For those using public transport, several local bus routes stop nearby, providing regular and reliable services to and from Stoke.
For details about our opening hours, simply click here.