How to avoid backache while digging

Follow our step-by-step guide to prevent back strain while digging your garden
Find out how you can protect your back and avoid pain by maintaining good posture
Back-friendly digging is easy with our illustrated tips

How to avoid getting backache when digging

Only ever use a spade that suits you in terms of its size and weight. Then ensure you always use it in a back-friendly way - follow the steps below.

Good posture may take a little practice but is time well spent if you want to avoid putting unnecessary strain on your back.

Stand so you feel balanced and can use all your whole body weight to push the spade into the soil by leaning forward.

Don’t just use your arms and feet.

With feet wide apart, bend your knees – not your back – and stick your bottom out.

Grip the shaft as close to the blade as you can.

Keep the blade of the spade as close to your body as possible.

Lift the blade end while pressing down on the handle to compensate for the weight.

Straighten your legs, keeping the loaded blade within your foot span.

Keep your back straight.

Stand upright and while still holding the blade close to you, tip the soil off.

Don’t throw it off or twist your body.

Stretch your back, legs and arms regularly and try to avoid digging for more than about 10 minutes without a break.

Remember aches and pains often develop hours after the damage has been done.

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