Household Chores For A Healthy Back
- Date: 2008-09-20 - Word Count: 461
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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.
At the counter: Washing dishes, chopping vegetables, even brushing your teeth-- all hazardous! Scared? It's just the counter height, it is likely not the perfect fit for your body. It should be belt level. Bend your elbows and shrug, it should reach the bottom. So either re-do your kitchen, buy some platform shoes, OR you can relieve some of that pressure by raising one leg. Not like a dog, but propped up, knee bent, on a stool. Or open a cabinet door and use the ledge to prop your leg.
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.
Tub scrubbing: You kneel down, maybe with a cushion to protect your knees, but your back is screaming for protection. Do not lean over the tub and again reach inside. Outstretched arms = strain on the back. Get inside the tub instead.
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.
At the counter: Washing dishes, chopping vegetables, even brushing your teeth-- all hazardous! Scared? It's just the counter height, it is likely not the perfect fit for your body. It should be belt level. Bend your elbows and shrug, it should reach the bottom. So either re-do your kitchen, buy some platform shoes, OR you can relieve some of that pressure by raising one leg. Not like a dog, but propped up, knee bent, on a stool. Or open a cabinet door and use the ledge to prop your leg.
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.
Tub scrubbing: You kneel down, maybe with a cushion to protect your knees, but your back is screaming for protection. Do not lean over the tub and again reach inside. Outstretched arms = strain on the back. Get inside the tub instead.
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.
Related Tags: health, body, lower back pain, chiropractor, pain management, back health, household chores, healthy tips for your back, avoid back injuries, chiropractic tips
Dr. David Fishkin, DC, MPH, is one of the most respected Maryland chiropractors. His practice, Center for Low Back Pain, is known for their progressive techniques in back surgery alternatives. Your Article Search Directory : Find in Articles
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