A few small adjustments can make a big difference:
Warm up
Perform 5 to 10 repetitions in a controlled manner:
- Squats
- Shoulder rolls
- Hip circles
Break tasks into smaller chunks
Avoid trying to do everything in one go. Short bursts with regular breaks keep your body fresher for longer.
Bend from your knees, not your back
Whether lifting soil bags, pots, or tools, keep the load close and use your legs to do the work.
Avoid prolonged bending
Use a kneeling pad, sit on a low stool, or alternate tasks to reduce strain on your lower back. And always take micro-breaks away from gardening.
Keep tools within easy reach
Setting up your space before you start reduces unnecessary twisting and overstretching.
Swap sides regularly
If you’re digging, raking, or painting, change sides often to avoid overloading one area.
Pace yourself
If weather permits, try to pace yourself — doing a little and often is far more sustainable than a full day of intense activity followed by days of stiffness.
