Work safely 
Ensure heavy equipment and materials or items you use often are stored between waist and knee level, not overhead or below your knees.  
Where possible, work at benches built to your waist height.  
Clear the ground in front of the bench so you can stand close in.  
Ensure your equipment is in good repair and of a size that feels comfortable for your own size and strength.  
Use aids such as wheelbarrows and kneeling mats

 Gardening Tips

Gardening can be an excellent form of healthy exercise, but it can also lead to pains and strains if you forget to look after your body.

Begin your gardening session with a few stretches to warm up the muscles and joints you'll be using.  This helps prevent injury and reduces soreness at the end of the day. Make sure the area you are working in is free of obstacles such as gardening tools, bags and seedling trays.  This helps prevent slips and falls. Vary your activities so that you are not in the one posture for more than 30 minutes.  When doing tasks at ground level, like weeding or planting, kneel rather than bend at the waist.  Where possible, keep one hand on the ground for support as you lean forward.

Practice Safe Lifting  
1) Get a firm footing, with feet shoulder-width apart.  
2) Bend at the knees and at the hips, using the strong muscles of your legs to lift.  
3) Have a good firm grip on the load.  
4) Keep the load close to your body.  
5) Brace your spine and keep your back as straight as possible for the whole lift. 
6) Make all movements smooth.  
7) Avoid jerking or twisting.
If your garden beds are wide, step into the bed to work rather than lean in from the edge.  When shovelling, move your feet to change direction, rather than twisting your body.  Use a wheelbarrow to transport heavy items, but don't overfill it.  Position the weight over the wheel.  Listen to your body.  If it hurts, don't continue the job and if pain persists see your physiotherapist or doctor.