You might not realize it, but gardening and yard work can be quite a workout. You’re using a lot of upper body strength raking leaves; you’re squatting to pull weeds; you’re bending over to lift heavy objects; and the list goes on.
Another way to reduce injury is to maintain correct posture. Posture isn’t just about sitting. It’s also important during activity. Don’t bend at the waist to dig or rake; bend from the knees. This also applies to lifting heavy objects. Also, try to use a wheelbarrow or other tools whenever possible to keep the weight off your back.