Prevent Back Pain with Core Strengthening: Essential Gardening Exercises for Women Over 50

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Spring has sprung, and so have the weeds! If you’re like me, you can’t wait to get your hands dirty in the garden. But hold on! Did last year’s gardening leave you with more aches than blooms? Let’s fix that. This year, it’s all about gardening without the ache by strengthening your core. Yep, your core isn’t just for looking good on the beach—it’s your body’s powerhouse, essential for all that digging and planting.

 Why Strengthen Your Core for Gardening?

Imagine bending, twisting, and lifting without a whimper from your back. Sounds magical, right? A strong core keeps your back happy as you reach for that faraway weed or lift a heavy pot. It’s like giving your back a suit of armor against strains and pains.

How to Get Started: Core Strengthening Exercises

One of the key aspects of staying active as we age is understanding the difference between good pain, like the mild, safe muscle soreness you feel after a great workout, and bad pain, which can be a sharp, persistent ache that signals something is wrong. Ignoring these pain signals can lead to serious injuries and setbacks in your fitness journey.

Hip Hinge

  • Setup: Start by standing straight, feet hip-width apart. On foot forward.
  • Action: Now, push your hips back, bending slightly at the knees, keeping your back flat.
  • Hold: Stay up there for three seconds, then gently engage your core and lift up
  • Repeat: Do this 10 times, feeling your hamstrings and glutes sing without hurting your low back.

Click here to see an short video Garden Without The Aches HIP HINGE Exercise

Dead Bug (click here to see the video)

  • Setup: Lie down with your knees bent, feet in the air, and arms extended towards the ceiling.
  • Action: Begin the exercise, Slowly lower your right arm and left leg extending one leg and the opposite arm
  • Hold: hold for three seconds,, then bring them back up. Alternate sides. Keep your back flat against the mat.”
  • Repeat: 10 on each side will do the trick. “Practice this daily to improve your core strength, making gardening tasks like raking and sweeping a breeze! Give it a try!

Click here to see an short video Master the DEAD BUG for Garden Glory


  • Setup: Stand with your feet shoulder-width apart. As you bend your knees, keep your back straight and lower yourself as if sitting in a chair.
  • Action: Push up through your heels to stand, keeping your core tight. This builds strength in your legs and core, crucial for lifting.
  • Breathe: Inhale on the lower and exhale and engage your core on the push up.
  • Repeat: 10 times is a great start to master this move and watch how you pick up anything in your garden without a worry!

Click here to see an short video Squat Your Way To Safer Lifting In the Garden

Tips for Pain-Free Gardening

Lift Smart

Always bend at the knees, not at the waist. Think of squatting to pick up that pot, keeping your chest forward.

Take Breaks

Set a timer if you must, but give yourself a stretch break every 20 minutes. Your back will thank you.

Stay Hydrated

Water your garden and yourself! Staying hydrated helps keep your muscles happy.

Core Exercises 2-3 Times a Week

Gardening should be a joy, not a pain. By strengthening your core, you’re not just prepping your garden; you’re prepping yourself to enjoy all the fruits (and flowers) of your labor painlessly.

Ready to dive deeper? Check out our video Prevent Back Pain with Core Strengthening: Essential Gardening Exercises for more exercises and tips. It’s time to garden smarter, not harder.

Remember, every flower must grow through dirt, and so can you, without the ache!

Happy gardening, everyone!

Remember, it’s about moving smarter, not harder! Avoid these mistakes to keep your core strong and your joints happy. And if you want to dive deeper into getting your midsection sturdy without the strain, check out our free eBook, Stronger Core, Stronger You: A Guide For Women Over 50 Just click on the link, and let’s get you moving with confidence and joy!

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