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3 Must Know Back Stretches to Survive Yard Work and Gardening

Posted on by Landtiser

Let’s face it the yard waits for no one. When the weather gets nice, we want to be outside and enjoy it. It feels we have one day to get everything done, which often leads to sore over-worked backs. Yard work and gardening are almost always forward flexing of the spine. This leads to very over stretched posterior back muscles.

The following are some simple yard work survival back stretches to get your back ready for all that hard work! Don’t forget to keep stretching during breaks.

Yard Work Survival Back Stretch #1: Sacral Rock-Back

This exercise helps set the sacrum and warms up the low back, glutes, back, and leg muscles.

  1. On all fours with the arms straight and the hips directly over the knees. Back should be in neutral spine (think shoulder blades in your back pockets).
  2. As you rock back on your heels, gradually aim your “tail feathers” in the air. You want to avoid tucking your tail under, instead they aim for the sky. You will feel your glutes (butt checks) separate.
  3. Your arms must say straight the whole time!
  4. Big exhale as you rock back. When you are as far back as you can go, return to the stacked position with an inhale.
  5. Repeat 20 times.

Start of Sacral Rock-Back

Image of Kimberly Berg, MS, CEP, ACSM demonstrating the starting position of Rock-Back back stretch.

End of Sacral Rock-Back

Image of Kimberly Berg, MS, CEP, ACSM demonstrating the ending position of Rock-Back back stretch.

Yard Work Survival Back Stretch #2: Standing Back Extension

Perform the Standing Back Extension exercise 3 or 4 times per day, whenever you have been sitting for a while or your back feels tight or sore. Your back should feel looser and better with this exercise. You can also do this seated.

  1. Simply stand up, your feet about hip width apart, and place your hands on top of your pelvis (the back of your hips).
  2. Keep your knees straight as you gently bend back as far as possible.
  3. Exhale as you extend.
  4. Return to the starting position and repeat 6 times, trying to extend slightly farther back each time.

Image of Kimberly Berg, MS, CEP, ACSM demonstrating the Standing Back extension.

Yard Work Survival Back Stretch #3: 90/90 Exercise

After yard work, repeat the first 2 exercises and add the 90/90 Exercise.

  1. Lay on your back with your hips and knees bent at 90 degrees with your lower legs on a chair. You may put a folded blanket under your hips, allowing your low back to sink to the ground. You can also have a small pillow under your head if you need to.
  2. Lay and let your back relax for 20 minutes.

Image of Kimberly Berg, MS, CEP, ACSM demonstrating the 90/90 exercise to stretch the back.

Happy gardening!

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