Warm up before you begin. A 10-minute walk followed by some stretches for your upper and lower back, neck, arms, and legs. Roll your shoulders back in a circular motion and slowly move your head from side to side a few times to loosen up.
Don’t overdo it. Be mindful of how your body feels. If you experience an aching back or neck, stop and switch to a different task. Use a garden cart or wheelbarrow to move tools and heavy planting materials.
Don’t kneel on both knees. Keep one foot on the ground to give your back more stability. If you have to kneel, use knee pads or a pillow to absorb some of the pressure.
Change positions and take frequent breaks to avoid stiffness or cramping.
Start with smaller projects and build gradually. Don’t try to do it all at once.
Practice proper body mechanics. Bend your knees and contract your abdominal muscles to avoid straining your back.
At the end your gardening session, take a short walk or light stretching. Taking a warm bath or shower may help to prevent muscle pain the next day.