Gardening tips from Glynis 5 ways to protect your back 1- Kneel Bring yourself down to where you are working 2- Bend your knees, this is good exercise for your legs and reduces back strain 3-Alternate activities from bending to stretching. So weed for 20 minutes then prune for 20 minutes. It may mean that weeding takes 2 or 3 sessions but you will feel better when you have finished. 4- Bring pots up onto a table. 5 - Do get help-a job shared is a job halved.