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.
Counter chores: Like doing dishes, or brushing your teeth. The issue here is counter level. Ideally it should be at belt level. You lean forward, extend your arms out to cut or wash, and this creates a stress on the lower spine area. An easy relief is to just raise up one leg, either on a stool or just open the cabinet and sit your foot on the ledge. And next time you re-do your kitchen cabinets, design them at the proper height: bend your elbows and shrug, the counter should be at the bottom. Safer than platform shoes.
Vacuuming: The upright vacuum, it’s the enemy to your back. Most people push and pull violently. This rotates your spine with your arm outstretched. This position exposes you lower back to an acute flareup. Instead focus on your arms doing the moving, and your back NOT twisting. Slow down if you have to.
Bathtub: Take off your shoes and climb inside the tub instead of leaning over it. Squat some if you can.
Cleaning the fan: or painting the ceiling. Reaching again, up above with outstretched arms. Arching your back increases the pressure. Choose a tall ladder that is the appropriate height for the job you are doing.
Laundry time: Stop carrying the dirty laundry in a basket down a flight of stairs. Many reasons to avoid this: #1 You cannot see your feet and risk falling. Your back will hate you if you do that. #2 Your arms are outstretched increasing your back pressure. #3 You may tend to sway your back, adding undue pressure. Instead, toss them in a bag and let it roll down the stairs. It’s ok to bring the laundry back upstairs in a basket if you must, because it is not as painful falling up the stairs facing them as it is facing down the stairs and falling backward or forward and downward.
Lifting: I KNOW you know not to bend over. But contrary to popular belief, bending both knees, the squat. This moves your center of gravity to the front, leaves you out of balance, and stretching out the arms again to strain your back. Instead, a good chiropractor will tell you to kneel on one knee with the other one bent, and then raise yourself and your load up.
Just a few adjustments to avoid those chiropractic adjustments.
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