Doing housework isn’t always easy on your body, and many people who vacuum, mop, do dishes, and do their laundry often find that they end up with a backache when they’re all done. If you have back pain, doing the day-to-day chores can feel difficult. Cleaning your house, mowing your lawn, washing your car and doing the weekly shop can all present even more of a challenge. But it’s important to keep doing your daily activities because keeping active is better for recovery.
Simple household tasks can turn into trouble for people with persistent back pain. But following a few general rules can help minimize the risk of injury and keep your back healthy.
Consider following some of the tips below in order to find some much-needed relief and feel like yourself again.
1 .Try Orthopaedic Spinal Products
There are a variety of orthopaedic spinal products that you can use at home, but you should only invest those products that have been proven to work well and to provide you with safe results. A great option is the SpieDeck, which is really simple to use yet provides incredible results. (these before starting your daily activity or at the end of the day)
And back belts are recommended for ongoing activities. All you have to do is wear the back support belt and allow it to increase your mobility and flexibility while reducing your stiffness and pain, from your upper back to your lower back. As you move, you’ll notice that your muscles loosen and that your back pain starts to subside. And the best part is that you can get the relief that you need without having to take any harsh prescription medications that could cause unwanted side effects.
2 . Make Changes to the Way That You Clean
Another step that you can take involves making some changes to the way that you clean your home. This could help prevent your backache before it even happens because you’ll be targeting the cause of the pain.
For example, when you mop or vacuum, make sure that you keep your shoulders and hips moving in the direction of the work, rather than twisting the back. Avoid bending at your waist as well, and instead use one foot to step forward and then slightly bend at the knee to keep the upper body upright.
3 . Lifting
Avoid bending from the back or twisting while lifting objects. Instead, hold the object close to your body with a good base of support and your legs apart. Then, bend from the knees, lift and turn your entire body from the feet to move objects and avoid putting stress on your back.
4 . Build strength as you stand
Try standing on one leg when standing while doing the dishes or brushing your teeth. This will help build strength in the core muscles of your lower back and abdomen. Use the sink to stabilize yourself if needed and alternate your legs every 30 seconds.
5 . When you’re unloading the laundry from the machine
kneel down to the washing machine so that you’re balanced and can get in close. Use your arms to support you on the machine and floor.
Let’s face it—laundry can be a load! It’s very easy to overdo things with this particular housekeeping task.
If possible, break up the loads you have to lift or carry into small bundles that don’t weigh much. You’ll probably have more loads to deal with that way, but overall this strategy is less likely to offend your spine.
6 . Many people sweep and rake with their spine
But this strategy—or lack thereof - may be counterproductive to your health.
Instead of overly involving your back in your sweeping and raking, think about using your arms and legs. The idea is to reach and pull the broom with your arms and, rather than twisting around to get into all the directions where the dirt can be found, work with on leg in front of the other. When you need to change directions, pivot on your back leg, keeping your trunk relaxed.
7 . Take a break
Those who live with chronic pain know that the pain may feel worse or better on different days. On the more painful days, it’s ok to take it easy — and if you do any chores, choose those from the list that are least intensive. You can also opt to sit down for certain chores, to help prevent unnecessary pressure on your back and legs.
It is equally important that on days when you feel less pain, you should still be mindful that you don’t ‘overdo it’. It’s easy to get ‘on a roll’ and tackle more when you’re feeling ‘good’, but doing too much now may lead to worsened pain symptoms later. It’s ok to take frequent breaks and divide chores up into short sessions of activity separated by periods of rest.
8 . Alternate movements and activities
To avoid overworking any single part of your body, it’s good to alternate chores. This helps to prevent injury from overusing any one body part, and helps to exercise more joints and muscle groups over time.
9 . Chores around the house
Vacuuming and mowing the lawn: Instead of going back and forth over small areas, try to do a longer, smooth sweep to each end of the room or garden in one go. It should be less jarring on your joints. And rather than bending at your waist, step forward with one foot and bend slightly at the knee. This will allow your upper body to stay upright in a partial lunge. You’ll also be able to keep the vacuum cleaner close to you which will minimize strain on your back.
10 . Groom your body
When it comes to your unique kind of pain, there is no cookie-cutter solution for relief. Depending on your condition and the type and intensity of your pain, your pain specialist may recommend any combination of treatment methods, including surgical procedures, physical therapies, dietary/lifestyle changes or medications.
That is it for this week's simple surprise. We would love to hear if this has helped you, so please feel free to always engage with us on any social media platform or email.
Until next week, have a productive week!