Weekend chores around the yard and garden often mean stooping, reaching, lifting and pulling. If your back isn’t used to this kind of workout, a few back safety tips are in order so you won’t suffer from aches and pains.

Know Your Limits
Split large loads into smaller, more manageable loads whenever possible.

• If you have to move something heavy, call for help. Team lifting is
  easier and safer.
• Slide or roll objects instead of lifting when you can.
• If your grass seed or fertilizer is too heavy, use a wagon or wheelbarrow to take it to the yard.
• If you can’t reach the tools you need, use a sturdy ladder—and
  make sure you can comfortably lift the object you’re reaching for. Try picking up a corner of it to test its
  weight.
• Avoid stooping or kneeling for extended periods.
• For planting and weeding, sit on a
  small stool or low chair.

• Choose hoes, shovels, rakes and other large tools that are lightweight and have long handles.
• Avoid stooping, twisting or
  reaching.
• Keep your feet, hips and shoulders facing forward.
• Stand up straight and move close to the tool you’re using.
• When shoveling, keep your hands far apart on the handle for better strength and leverage.
• Remember to lift with your knees,  not your back.
• Garden hoses can be awkward to lift and carry. Use a hose reel to store and move the hose.

Lifting, Carrying and Pushing

• Lift by standing close to the object, spreading your feet to shoulder width, bending your knees to lower yourself into a squatting position while keeping your back
  upright and moving slowly into a standing position.
• Carry objects close to your body with your elbows tucked in.
• Whenever possible, push objects instead of pulling them. You’ll have twice as much power.
• Keep your body close to your lawnmower, seeder or other equipment, and use both arms for maximum strength and minimum
  strain.