Gardening-Related Back Pain in Older Adults: 5 Expert Tips to Prevent Pain and Other Potential Complications

10 May 2025

Gardening can be a great leisure activity to energise, socialise, and relax. However, it can also cause back pain, particularly among older adults. If you or anyone you love is considering some gardening, here’re the essential tips to keep your back pain-free.

Older adults love gardening. According to a 2008 study, it ranks second in the list of most loved leisure-time physical activities among individuals 65 or older, with walking at the top. (1)

Gardening is considered a low-to-moderate intensity physical activity. The most common activities involved in gardening are:

  • Gripping
  • Bending
  • Walking
  • Lifting
  • Stretching
  • Standing

Passive gardening activities can include watering the plants, relaxing in nature, planning/designing gardens, attending meetings, and flower cutting.

Benefits of Gardening for Older Adults

A growing body of evidence supports the incredible physical, psychological, and social benefits of gardening.

Several studies have linked gardening to relaxation, lowering blood pressure, and lowering anxiety levels. Moreover, gardeners tend to have better balance and a lower risk of falls. (2,3)

Psychological benefits of gardening

Gardening activities bring us closer to nature and can enhance: (4)

  • Psychological well-being
  • Stress relief
  • Cognition (the process of making decisions, learning new things, and using memory)
  • Memory (because older gardeners are motivated to learn about new plants and choose suitable plants for a garden)

Physical benefits of gardening

Gardening can help lower blood pressure and heart rate. It may help prevent or reduce the risk of:

  • Brittle bones (osteoporosis)
  • Type 2 diabetes
  • Heart disease
  • Depression

According to one UK study, four or more hours of moderate or heavy gardening per week may help reduce the risk of death in individuals with a history of a heart attack. (5) Among these individuals, gardening was as effective as walking for more than 40 minutes per day.

Also Read: The One Exercise Everyone Can Do to Stay Active, Super Easy! And So Powerful!

Social benefits of gardening

You may join a gardening group where you can come close to people with shared interests. That way, you can receive social support and contribute to the lives of others, which can help you beat isolation and loneliness.

Besides, being a member of a gardening group can enhance your sense of achievement, as you will collaborate with other like-minded people for environmental restoration.

Click HERE to find a gardening community near you.

Gardening can enhance quality of life among older adults

Older adults, especially those who are socially isolated, can engage in meaningful activities, collaborate with other individuals, and find a purpose. All these can enhance the quality of life and promote psychosocial well-being.

3 Gardening-Related Complications You Need to Watch Out For

Gardening can be fun, rejuvenating, and inspiring, but it can also be a cause of pain. Though a low-risk activity, gardening has been associated with a few injuries that might affect your quality of life.

1.   Gardner’s back

Gardener’s back refers to lower back pain after gardening. It is the most common bodily pain reported by older gardeners.

In one study, over 60% of older gardeners reported lower back pain, about 25% reported knee pain, and approximately 14% reported back, shoulder, and hip pain. (6)

Working in the garden is physically demanding. Repetitive movements, such as regular lifting, twisting, leaning, kneeling, crouching, and squatting can put stress on your muscles and joints. Consequently, we can get lower back pain after gardening.

There are two reasons why older adults may be at greater risk.

First, older adults are typically less active than their younger counterparts are. It means their bodies aren’t used to handling the demands of gardening activities.

Second, as we get older, our spinal discs, joints, and other spinal structures undergo age-related degeneration (wear and tear). During degeneration, spinal discs lose water and type II collagen levels drop. As a result, the discs become more prone to injuries and pain.

2.   Herniated disc

Before we dive deeper into the cause of a herniated disc in older gardeners, let’s have a quick look at the structure of the intervertebral disc.

The intervertebral disc is specialised connective tissue that acts as a “shock absorber” between the bones in the backbone. The backbone runs from the base of the skull to the tailbone. It encloses and protects the spinal cord.

There are three parts of the intervertebral disc.

  1. Annulus fibrosus

The outer thick ring is known as the annulus fibrosus (AF). This collagenous area of tissues surrounds the periphery of the disc. Its function is to help the discs stay flexible. The major component of the annulus fibrosus is collagen type I.

  1. Nucleus pulposus

The inner soft gel-like structure is situated at the centre of the disc. This structure is known as the nucleus pulposus (NP). Its function is to prevent the annulus fibrosus from wrinkling under stress. The major component of nucleus pulposus is collagen type II, which helps maintain the water content of the disc.

  1. Cartilaginous endplate

This thin layer of cartilage lies between the spongy intervertebral discs and nearby bones. It functions as a channel for delivering nutrients to the discs and prevents the discs from bulging into the nearby vertebral body.

It is primarily made of collagen type II, proteoglycans, and water.

A herniated disc is when some of the nucleus leaks out of the disc wall into the spinal canal. You may have symptoms if the bulged disc compresses a nerve. Symptoms can include:

  • Pain, usually sharp, in one part of the leg, hip, or buttocks
  • Back pain (may be worsened by movement, coughing, sneezing, or standing for extended periods)
  • Numbness and weakness in the legs

Gardening can result in or worsen a herniated disc. Repetitive movements, such as a lot of bending over, twisting, and lifting, can injure the intervertebral disc, potentially leading to a herniated disc.

The risk of a herniated disc may be higher among older gardeners because ageing weakens discs, causes discs to lose water, and makes the disc less flexible.   This is not to say that we should never lift or bend, we just need to be mindful of our form and what is sensible.

3. Spinal canal stenosis

Spinal stenosis occurs when one or more spaces in the spinal canal become narrowed. The narrowing may lead to nerve compression, irritation, and pain. According to the NHS, about 11% of the general population have narrowing in the lower back, which can cause:

  • Low back pain
  • Beginning in the buttocks, pain may spread down your leg
  • Numbness or tingling in the buttocks, leg or foot
  • Pain may become worse with standing for extended periods and improve with sitting or leaning forward

5 Common Gardening Mistakes and What to Do Instead

Gardening, in itself, is unlikely to cause back pain. However, when you engage in gardening with improper techniques, the risk of injuries and back pain increases significantly.

In this section, you’ll learn about the common gardening mistakes that might put you at a higher risk of back pain. Luckily, there are alternatives to those high-risk activities. Let’s learn.

1.   Bending from the waist

Repetitive bending from the waist and bending for prolonged periods puts a lot of pressure on our discs. Lifting something or pulling a stubborn weed while being bent exposes our back to additional strain. Together, these activities can wreak havoc on our joints, discs, and muscles in the back.

Do these instead:

  • If you need to bend, bend at the hips and knees. Keep your back straight as much as possible.
  • Preferably, find a stool or chair to sit on while working near the ground.
  • Never twist your back to grab something while bent over. If you need to grab something that’s out of reach, turn your entire body towards it.

2.   Dragging heavy objects

Because gardening gives you a sense of well-being, you might be tempted to drag heavy bags of soil or pull a gigantic wheelbarrow. But resist the urge, and ask someone for help if any activity demands the intensity that you’ve not been previously exposed to.

3.   Not getting enough rest

We understand it’s easy to get lost in gardening activities; after all, they’re relaxing and energising at the same time. But extended periods of lifting, twisting, bending, gripping, and stretching can strain your back.

When combined with fatigue, these not-so-risky activities can easily put you at a higher risk of injuries like back pain. Thus, it’s best to take regular breaks between the activities so that your body will get time to recover and re-energize.

In fact, most experts recommend gardening for no more than 1.5 hours per day, especially if you’re getting into gardening recently.

4.   Not warming up

You’re wrong if you think warm-up is only for sports.

Though gardening isn’t considered a sport, it requires your muscles, joints, and connective tissues to work harder than they’re used to. As such, warm-up before gardening is indispensable.

Warming up or gentle stretching increases body temperature, relaxes joints, and increases blood flow to your muscles and joints. In essence, warm-up prepares your body and mind for a strenuous yard work session.

Warm up for 10-15 minutes. Do some stretches, some gentle squats and move your joints.  If you aren’t sure, it’s well worth getting some help from a good physical therapist who can show you how best to look after yourself.  

5.   Ignoring weight training

Weight training isn’t just for bodybuilders or powerlifters. It’s for everyone, regardless of sex or age.

Older adults experience a gradual loss of muscle mass and bone density, making them more likely to get gardening-related injuries. 

Careful lifting of weights, like dumbells at least two days a week can help you:

  • Build strength
  • Preserve muscle mass
  • Maintain bone density
  • Avoid falls
  • Improve coordination, balance, and mobility

5 Expert Tips to Reduce the Risk of Gardening-Related Injuries

Consider the following tips from Dr. Ian Drysdale, the principal of the British College of Osteopathic Medicine, to reduce the risk of injuries: (7)

  • Limit the duration of gardening work to 1.5 hours daily or less, especially if you’re new to it.
  • Kneel down while planting, and support your knees with a pad.
  • Use a small spade to dig.
  • Switch gardening activities regularly.
  • Always keep your back straight and bend your knees while lifting.

Key Takeaways

Gardening is great for our body and soul.

As we move through spring, we venture outdoors for some fun and relaxation, and only a few activities are as joy-inducing as gardening.

From a long time inside during winter, we then place demands on our bodies they may not be used to. And, that’s exactly when we risk our joints, muscles, and spine. Fortunately, there’re ways to help prevent or manage back pain after gardening. Most of them are easy, don’t take much effort, and work wonders for our bodies. 

  • Bend at the hips and knees.
  • Warm up.
  • Avoid dragging or lifting heavy objects. Ask for help.
  • Lift weights at least two times a week.
  • Take regular breaks.
  • Use ergonomic tools.

Strengthen your back and connective tissues before starting gardening, try PHYSICOLL, our most collagen-packed supplement formulated specifically to support soft tissues.

Gardening and Back Pain: Frequently Asked Questions

  1. Can gardening cause a herniated disc?

The short answer is “Yes.” While gardening provides incredible health benefits to older adults, it can also be the cause of lower back pain. Sometimes, serious complications, such as a herniated disc and sciatica can occur.

  1. How to protect the lower back when gardening?

The most effective way to prevent back pain when gardening is avoiding repeated bending. Besides, bending at the hips and knees can also help.

  1. Is it normal to ache after gardening?

If you’re new to gardening or haven’t exercised recently, mild-to-moderate pain may be considered normal. However, if the pain persists or worsens, it could signal something that needs attention.  Talk to your doctor or physical therapist to help you keep doing the activity you love.

References:

  1. Ashe, Maureen C et al. “Older adults, chronic disease and leisure-time physical activity.” Gerontology vol. 55,1 (2009): 64-72. doi:10.1159/000141518
  2. Hassan, Ahmad et al. “Physiological and psychological effects of gardening activity in older adults.” Geriatrics & gerontology international vol. 18,8 (2018): 1147-1152. doi:10.1111/ggi.13327
  3. Chen, Tuo-Yu, and Megan C Janke. “Gardening as a potential activity to reduce falls in older adults.” Journal of aging and physical activity vol. 20,1 (2012): 15-31. doi:10.1123/japa.20.1.15
  4. Scott, Theresa L et al. “Positive aging benefits of home and community gardening activities: Older adults report enhanced self-esteem, productive endeavours, social engagement and exercise.” SAGE open medicine vol. 8 2050312120901732. 22 Jan. 2020, doi:10.1177/2050312120901732
  5. Wannamethee, S G et al. “Physical activity and mortality in older men with diagnosed coronary heart disease.” Circulation vol. 102,12 (2000): 1358-63. doi:10.1161/01.cir.102.12.1358
  6. Park, Sin-Ae, and Candice A. Shoemaker. “Observing Body Position of Older Adults While Gardening for Health Benefits and Risks.” Activities Adaptation & Aging, vol. 33, no. 1, Mar. 2009, pp. 31–38, doi:10.1080/01924780902718582.
  7. Hall, Tony. “Gardening injuries.” Clinical medicine (London, England) vol. 18,5 (2018): 440. doi:10.7861/clinmedicine.18-5-440a