Your Back Called and said to Quit Cleaning the House
Household chores are murder on your back. Twisting, lifting, reaching, bending, repetitive motion are aggravating to a back. I have clients that come to me with their “back out” from anything from plugging in the iron to brushing their teeth. I know you must do these things, but let me share some healthy back tips for getting through those back breaking chores safely.
Dishes/counter: Try to adjust your level at the counter to where it is approximately at belt level. As you stand there leaning slightly forward with your arms extended either cutting or washing there is a great stress placed on the lower spine. To relieve this stress, either put rest one leg upon a stepstool, or open up a cabinet door a prop up on the ledge. Of course, in a perfect world, adjust the height of your working surfaces to fit your body next time you re-do your kitchen. Make the height of the working surfaces to the bottom of your elbows when they are bent and shrugged up.
Vacuum: So many clients come in to see me after a vigorous afternoon vacuuming session, especially pregnant women. That pushing and pulling, rotating the spine over and over, with the outstretched arms. It is so bad for your back, don’t do it! Get a roomba, or vacuum in the healthy way. Slow down, and extend your arm without the back twisting. Or take full steps forward and back, rotating the whole body not just the spine when you go out and come back.
The Tub: Ouch, it hurts just thinking about you leaning over all bent in half, reaching and reaching inside. Instead, just get inside the tub and squat or stand.
Ceiling painting or fan cleaning: Reaching up over your head will arch your back and strain it unnecessarily. Instead just get out the right ladder, something that minimizes the reaching as much as possible.
Laundry day: Carrying laundry down a flight of stairs to the basement or laundry room is surprisingly dangerous. Many many people trip and fall because they can’t see their feet. Not to mention — again the outstretched arms– reaching around the basket straining. Toss the clothes in a laundry bag and roll it down the stairs, the kids will even help. You can climb back upstairs with the basket if you like, falling up hurts less than falling down.
Lifting: You think I’m going to say to squat… but squatting is not correct because this moves your center of gravity forward away from you, and again here you go with your arms outstretched, straining that back. Better to kneel straight down to the load, one knee on the floor and one bent at 90 degrees.
These few small changes around the house will help prevent those unexpected back injuries, and keep you out of my office for awhile.
Tags: chiropractors