There are many ways to avoid back pain when carrying out
household chores or yardwork. Browse through this section
to get some tips.
Making beds: If your
back is really painful, don’t even attempt to make your bed! If you must, be
sure to bend at the knees as much as possible and don’t
reach, just pull the covers to straighten them. You could
also try kneeling and stay in that position while working
your way around the bed.
Vacuuming: Stand as
straight as you can and avoid stretching out to vacuum
hard-to-reach places. If necessary, try to find an extra
section for the handle, so you aren’t tempted to bend over. Take a break every
five minutes or so and do some other job, such as dusting,
or do some gentle back exercises. Don’t vacuum at all,
if your back hurts, and when you’re due to upgrade
your vacuum cleaner, choose a light, easy to manoeuvre model
with a long handle (if you’re tall).
Mopping and sweeping the floor:
Use a mop that you can squeeze standing up, and stand as
straight as you can while mopping – you can stand
straighter if you mop with just one hand. There is a dustpan
and broom available in the shops, both with long handles,
which gets the job done with no bending over. Take a break
every five minutes or so and do something else.
Washing dishes: Move right up close to
the sink when you wash the dishes, so that you do not have
to reach. If you have to reach for the tap, reach sideways,
which puts less strain on your back, and if you have look
like being in that spot for a while, rest one foot on a footstool,
to help relax your back muscles. Take a break every five
minutes and let the dishes soak in between batches.
Carrying: Instead of
carrying a heavy handbag or briefcase, consider investing
in a good backpack, which distributes the weight more evenly.
If you have to carry items in a bag, distribute the weight
between two bags, and carry them at arms’ length,
close to your body. Try not to carry anything balanced
on your hips or held out in front of you.
Standing: Keep your
buttocks, abdomen and chin tucked in, which helps reduce
the curve in your back and neck, and will ease any pain.
Good posture is extremely important – it will speed
up recovery from back injury and will help prevent further
damage.
If you have to stand in one place for a long time, shift
your weight from foot to foot every few minutes. Walk around
if possible.
Sitting: Limit the time
you spend sitting in one position. Get up to stretch whenever
you can, whether working in the office, driving long distances
or on long plane flights. Sit squarely on your bottom,
pull in your abdomen, keep your lower back straight and
try resting you feet on a footstool. Don’t slouch
back in your chair or cross your legs. A special holder
that attaches to the side of the computer monitor will
hold anything that you need to read and type at eye level,
which should help avoid neck and back strain.
Driving: A back support of some kind often
helps back pain sufferers who have to sit for long stretches
in a car. You can also try sitting closer to the steering
wheel. When getting into the car, stand with your back to
the seat, sit down, then swing your feet into the car together.
Reverse the procedure when getting out.
Reading and watching TV:
Try to do your reading at a table or desk, sitting in a
good chair, or if you must read in an armchair, raise the
book to a comfortable eye level with a pillow, to avoid
neck strain. It’s
best not to read in bed, but watching TV is easier, if you
can get into a comfortable position that is good for your
back.
Talking on the phone:
Don’t hold
the phone between your ear and your shoulder, to free up
you hands, while you talk on the phone. Invest in a speakerphone
or headset.
Yard work
Lifting: As difficult as it might be for
you, whenever possible ask for help when lifting a heavy
object. Be sure not to bend over to reach an object on the
floor, bend from the knees. If you have trouble getting up
from that position, place something nearby that you can push
up from. And always hold the object as close as you can to
your body as you lift it, which will reduce the strain on
your back muscles.
Raking: As with mopping and vacuuming,
excessive forward leaning and reaching while raking leaves
your back open to injury. Keep your knees slightly bent as
you rake, stand as straight as possible, and squat to pick
up the leaves, rather than bend. When carrying bags of leaves,
carry two smaller bags of equal weight, one in each hand.
Carrying a large bag of anything in front of you is likely
to damage your back.
Shoveling snow:
A job that’s sure
to make your back hurt. As with any lifting activity, make
sure you bend your knees to lift instead of using your back
and avoid reaching, keeping your shovel as close to body
as possible – and don’t overload the shovel!
Take a break every five minutes or so and do some gentle
back stretches.
Gardening:Use tools that are designed for
people with back problems, such as long handled tools and
leaf carts, lightweight hoses on retractable reels, and a
rake with a bent handle that allows you to stand straighter
as you rake.
Painting: Stand
close to the surface you’re
painting and try not to reach higher than your chest
or lower than your waist. Use a roller if you can,
since they are light and quick and easy to use. Take
a short break every five minutes and do some shoulder
and neck exercises to help relieve muscle strain.
