PLANTING

• If planting pots or containers do them on a table not on the floor
• Kneel rather than bending over
• Kneel on an old piece of foam or cushion to decrease the force on your knees
• If you have to bend over stand up and extend backwards every 15 minutes

LIFTING/MOVING HEAVY OBJECTS

• Avoid lifting heavy objects where possible
• Use a wheelbarrow or trolley instead of carrying things
• Make more trips with smaller loads rather than trying to carry too much
• If you have to lift make sure you bend your knees and hold the object close to you
• Use your core muscles (tighten your tummy) when lifting
• Get someone else to help you
• Bend from the knees not the waist
• Keep your spine straight

MOWING

• Use your body weight to push to mower
• Don’t use your back as a lever
• Keep your back straight

WEEDING

• Kneeling is the best position
• Plant ground covers to cut down on weeds
• Use a weeding membrane and mulch to reduce weeds
• Try sitting on a bucket or milk crate if you cant kneel

DIGGING

• Maintain good alignment
• Use your body weight rather than using the muscles in your upper body
• Move your entire body rather than twisting your spine

EMPTYING A WHEELBARROW

• Lifting from underneath using a underhanded grip
• Keep your back straight and bend from the hips and knees
• Use the big power muscles of the legs