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How to Prevent Aches and Pains from Gardening

The fall season is the time when you need to winterize your garden so there’s a lot to do. But gardening can be hard on your back. Bending down to dig, weed, mow, and lifting heavy bags of soil can all strain your back severely. That’s a lot of strenuous work that can be hard on your back. It’s easy to set off muscle strain, a sudden pull and consequent back injuries if you don’t take sufficient precautions. It’s important to know about the correct postures for each activity to prevent excruciatingly painful injuries, such as a herniated disc. Take note below for a few ways to avoid back injuries:


Digging: Correct posture is about body alignment. Watch which way you are moving your spade and use your body weight to leverage the load accordingly. Avoid putting pressure on your muscles. Lean your body weight into the shovel instead, to dig and dump out the soil. Using your arms or twisting your body can lead to spine injuries, such as a slipped disc. Even better, try to take a walk for 10 to 15 minutes before you get down and dirty. Once the muscles are warmed up, it’s easier to dig without straining them. 

Weeding: This is a task that may take a lot out of you in terms of labour. The trick is to sit properly while you’re at it. Sit on a low, sturdy stool to take the pressure off your knees, hips and back. If you don’t have one, sit on your haunches, lean forward when you reach out for the weed, so you don’t put pressure on your lower back. It helps to stretch your limbs for about five minutes to make the tendons more supple before starting the task.

Lifting: Bags of soil can weigh heavy on your back. Bend at the hips and knees when you crouch down, never from the waist. Keep your spine straight, move slowly without sudden jerks, be aware of your movements and dump the bags slowly. Rushing can result in a mistake that can keep you laid up in bed for much longer than you’d like. 

Wheelbarrow: Use an underhanded grip to take the weight from underneath the wheelbarrow, support the weight on your powerful legs and pelvis, not your back or shoulders, keep the spine elongated. Lean in towards the wheelbarrow and tilt the contents out.

Lawn Mowing: Keep your spine erect, lean in towards the mowing machine to take the load off your back and keep your wrists loose. Straining your wrists can tighten the forearm muscles. By keeping the wrists loose, the muscle tension on the arms are eased. 


If you end up with a bad back injury or muscle pull in your lower back or elsewhere, visit an experienced healthcare provide such as a chiropractor, acupuncturist or naturopath as soon as possible to alleviate the pain and prevent future injuries. Hot or cold compresses, massage therapy, natural anti-inflammatories such as turmeric or ginger, acupuncture and adjustments can all help you to recover.

At the Dronyk Health Clinic we focus on treating the root cause of illnesses while providing symptomatic relief as the body heals itself. Naturopathy, Acupuncture, Chiropractic medicine and supplements help considerably. Dr. Bishop at the Dronyk Health Clinic also practices facial rejuvenation using Qi Beauty, Revitapen, and cosmetic acupuncture. Explore our website to learn more or call us for any assistance.  We look forward to helping you obtain your health goals.

Exciting News!
We have moved!

It is our pleasure to announce that The Dronyk Health Clinic will be partnering with Wilson Health Services located at

123 Pioneer Drive, Kitchener, ON.

Please call +1 548 440 8080, or email: with questions.
We will be closed Nov 28, 29, and 30th. New Hours at the new location:

Monday: 12pm - 6pm
Tuesday: 9am - 2pm
Thursday: 1pm - 7pm
Friday: 9am - 12pm