Why twisting under strain is one of the biggest causes—and how to avoid it

After spending time in the garden, it’s not unusual to feel a bit stiff.

But for many people, that stiffness turns into something more—an ache in the lower back that lingers for a few days or keeps coming back each time they’re active.

What catches people out is that gardening doesn’t feel particularly demanding at the time. It’s not like going to the gym or doing anything obviously strenuous.

And yet, it’s a fairly common trigger for back pain.

It’s Not Just Bending or Lifting

When people think about why their back hurts after gardening, they usually point to bending or lifting.

But in most cases, that’s not the main issue.

What we tend to see far more often is a build-up of strain from twisting while under load.

It happens without much thought. You lift something and turn to place it. You pull weeds and rotate slightly to one side. You reach across your body rather than moving your position.

None of it feels significant in isolation. But repeated over time, those small movements start to add up.

Why Twisting Causes Problems

The lower back is good at supporting movement and helping you stay stable. What it doesn’t tolerate as well is repeated rotation, especially when there’s any level of load involved.

Even something relatively light—like a plant pot or a handful of soil—can increase the strain when combined with twisting.

Over the course of an hour or two in the garden, that repeated stress can begin to irritate the joints and surrounding tissues. That’s often when stiffness starts to creep in, either later that day or the following morning.

The Change That Makes the Biggest Difference

The good news is that this is one of the simplest things to correct.

Instead of twisting your back to reach or place something, take a moment to reposition yourself.

Move your feet. Turn your whole body.

It’s a small adjustment, but it allows your hips and legs to take on more of the work, rather than repeatedly loading the lower back in a way it’s not designed for.

For most people, this one change is enough to noticeably reduce the strain they feel.

Why It Often Happens at This Time of Year

There’s another factor that plays into this.

Gardening tends to be seasonal, which means people often go from relatively low levels of activity to spending several hours outside in one go.

The body simply isn’t used to that sudden increase in movement.

Even if the individual tasks feel light, the overall demand adds up quickly—especially when combined with inefficient movement patterns like twisting.

It’s Not About Avoiding Gardening

None of this means you should avoid gardening.

In fact, it’s one of the best ways to stay active. It gets you moving, gets you outside, and supports both physical and mental wellbeing.

As we mentioned in our article on the power of nature for your health, activities like this are exactly what help people stay consistent and active long term.

The key isn’t to stop—it’s to move in a way your body can tolerate.

Small Changes That Help

Most of the time, it doesn’t take a big overhaul.

Working in shorter bursts, changing position regularly, and being a bit more aware of how you’re moving can all make a difference.

But if there’s one thing to focus on, it’s this:

Avoid repeated twisting under load.

Move your feet. Face what you’re working on. Let your whole body do the work.

When to Get It Checked

If the same pattern keeps repeating—pain after gardening, stiffness that lingers, or a feeling that your movement is becoming more restricted—it’s worth looking into.

These issues are often easier to deal with early, before they become more limiting.

How Chiropractic Care Can Help

Chiropractic care focuses on how your body moves and functions.

If certain areas aren’t moving as well as they should, the lower back can end up compensating—especially during repetitive activities like gardening.

Improving how those areas move can help reduce unnecessary strain and make everyday activities feel more comfortable.

You can learn more about our approach to chiropractic care in Belfast, or book an appointment online if you’d like to get things assessed.

Gardening is one of the simplest ways to stay active and enjoy being outdoors.

But like any activity, how you move matters.

In many cases, it’s not the gardening itself that causes the problem—it’s the repeated twisting under load that builds up over time.

Make a small adjustment, and you can continue to enjoy it without the setbacks.