As an avid gardener, I’ve experienced my fair share of backaches after a day tending the plots. While there’s nothing quite like digging into warm soil and coaxing a seedling to life, I’ve spent many growing seasons wondering how to keep the pain at bay.

So, how do you prevent back pain when gardening? Over time, I’ve come to find an answer that doesn’t mean giving up my favorite pastime or downsizing — vertical gardening.

Reaching Less While Growing More

Did you know that back pain is the biggest cause of disability in the world? Thankfully, gardening vertically creates a more ergonomic experience by minimizing bending, kneeling and stooping — positions that wreak havoc on the spine.

The genius of vertical gardening lies in its structure. By stacking or trellising plants upward, I’ve cut down on bending dramatically. This encourages a more upright posture and presents numerous opportunities for gentle stretching movements. For someone with a spinal disk injury or an underlying condition, such as osteoarthritis, this is essential. A vertical garden eliminates much of the strain and discomfort by bringing plants up to a more comfortable working height.

I use vertical planters for everything from strawberries to snap peas. Climbing plants like cucumbers and pole beans are naturally suited to this method, but compact crops like lettuce can thrive in stackable containers. It’s easier to spot pests before they become a costly nuisance.

No-Till, Low-Stress Soil Management

Tending to beds the traditional way uses soil, which requires seasonal tilling, compost-turning and weeding — tasks that exert pressure on the back, causing discomfort over time. On the other hand, vertical planting systems rely on hydroponic, aeroponic or aquaponics to create self-contained ecosystems that require far less strenuous practices.

Instead of flipping compost or double-digging soil, I feed my crops with worm castings and approved pest-control substances. These gentle practices support both the soil biome and my spine.

How to Prevent Back Pain When Gardening Vertically

One often neglected consideration is the type of shoes you wear while gardening. A recent routine visit to my doctor revealed that those flimsy flip-flops I always throw on during warm days were quietly sabotaging my spine. Open-toed shoes force your feet and legs to work overtime to maintain balance. That extra work adds pressure to your joints, radiates discomfort straight into the lower back and throws off your gait. These days, I only wear supportive shoes with custom orthotic insoles.

I started using them last year and noticed an immediate difference in my comfort level during extended gardening sessions. Check out these additional tips for maintaining good back health while tending your vertical garden:

• Position your structures at a height that minimizes bending, stooping or overstretching.
• Create wide, stable paths between structures to avoid awkward reaches.
• Use lightweight, ergonomic tools with extended handles to reduce reaching.
• Keep a rolling stool or garden seat nearby for quick rest breaks when working at lower levels.
• Bend at the knees, not the waist, when you must reach low. Keep your back straight, and use your legs for support when lifting or moving items.
• Warm up before you begin and take frequent breaks to stretch and change positions. I set a 20-minute timer to remind myself to stand up, walk and stretch to prevent and treat pain while gardening.
• Consult a qualified health care professional about wearing a supportive back brace for longer gardening sessions, especially if you’re recovering from an injury or have a medical condition that is contributing to back pain.

How Do You Prevent Back Pain When Gardening? Go Vertical!

Since switching to vertical gardening, I no longer dread weeding or harvesting. If you’re aching after a day in the dirt, or you’re worried that bending, squatting and hauling might worsen a chronic back condition, vertical gardening may be the relief your body needs — without sacrificing yield.