| Your Back doesn't like Household Chores |
| Written by Dr. David Fishkin, DC, MPH | |
| Tuesday, 16 September 2008 | |
|
Hi, I'm your chiropractor, and your back called me the other day complaining about all those household chores you are doing. I know you wish I could tell you just to hire a housekeeper and bill it to your insurance company, but I guess it won't work that way. Instead I have some helpful tips for ways to work around the house and protect your back.
Hi, I'm your chiropractor, and your back called me the other day complaining about all those household chores you are doing. I know you wish I could tell you just to hire a housekeeper and bill it to your insurance company, but I guess it won't work that way. Instead I have some helpful tips for ways to work around the house and protect your back. 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. Bathtub: Take off your shoes and climb inside the tub instead of leaning over it. Squat some if you can. 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: 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. Follow these tips and your back will be happy. Or hire a housekeeper and go get a massage while they clean. The Article Author: Dr. David Fishkin, DC, MPH, is one of the most popular Maryland chiropractors. His Bethesda office, Center for Low Back Pain, is known for their up to date methods in back surgery alternatives. |
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