YARD WORK
MOWING THE LAWN:
This can be a great strengthener. Maintain good alignment and relaxed breathing. Avoid slumping or overarching the low back keeps your pelvis level. If the vibration of the mower seems to aggravate your symptoms, try thick gloves or use foam tape to insulate the handles.
GARDENING LOW TO THE GROUND:
(PLANTING, WEEDING, EDGING):
Maintain good squatting methods. Also try kneeling, Half Kneeling, and sitting on your heels
There are a no. of helpful garden products that assist with these positions, providing knee cushioning and something to push up off when going down. Be sure to stand, stretch up and backward, walk after being in these bent-over positions.
SWEEPING/RAKING
These activities are great overall strengtheners. Use an exaggerated, wide base stance and keep your, head, shoulder, pelvis, balanced on the top of each other and facing in the same direction. Reach and pull with your legs and arms not your back. Rake and sweep in different directions by pivoting your back leg and moving your whole body in a single, relaxed unit. After sweeping and raking, do neck strengthening and decompression and neck release exercises.