Avoiding back injury when you dig, prune and plant

While working in the garden can be incredibly rewarding for the soul, it's not always as gentle on your back.

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All that bending, lifting, and twisting-especially over long periods-can really add up.

Whether you're a seasoned gardener or planting your very first carrots, taking a few simple precautions can go a long way in protecting your back. Here's how to enjoy every moment in the garden without the aches and pains this spring.

"Many of us wouldn't think of lifting 10-20kg in the gym, but we will happily lift bags of compost or manure far heavier than this when gardening," notices Michael Fatica, lead osteopath and co-founder of Back in Shape program.

However, Lucy Macdonald from Restart Physio highlights that any repetitive movement that your body isn't used to can lead to injury.

"If you suddenly start doing lots of digging or planting or anything that involves a lot of repetitions that you haven't done for a long time, that will increases your risk of back pain and injury," says Macdonald.

Managing the load