When the weather is slightly improved, what better time to make a start on those big garden projects we have been putting off for the rest of the year? Here we have some advice to help you garden safely without injuring your back.


  • Face the direction that you are moving in. Use a relaxed straight back. Ensure that your legs are a hips width apart and have a slight bend in them. Keep your head and shoulders directly above your waist and DO NOT twist.
  • There is no better way to stress you lower back than bending from the waist-try to bend from your hips
  • Keep your elbows bent and to your sides to minimise stress on your back

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  • Several bags of compost, bark chip and gravel are easy causes of injury especially if you are using faulty movement patterns over and over again.
  • Try to loosen up your muscles and joints before lifting.
  • Rest the item on the bumper of the car before pushing it in.
  • Break loads into chunks and be sensible about what you lift- if necessary ask for help.

*Article based on Summer garden project? by the BCA