Keeping the home clean adds an extra dose of coziness to an already much-loved home environment, but to achieve this it takes quite a bit of effort on the part of the host. This task becomes even more difficult if you also suffer from back pain. What can you do to prevent the onset or not aggravate the pain?
In this article, we will focus on some, let's call them strategies to help you optimize your time and distribute the load of household chores more evenly. Along with this, we will also pay attention to some body mechanisms that are good to follow to reduce the load on your back.
Let's kick off the essential part of the article by giving you a few strategies to make the cleaning process easier:
Many people find making a cleaning schedule as a way of taking control of the housework and not feeling like a slave. But how do you make a schedule? Start by making a list of the tasks you need to get done. Then divide them up depending on when they need to be done (daily, weekly, monthly). You can divide the daily tasks amongst each other to finish faster. Designate a day or days a week that you will clean, do laundry and shop.
If something isn't dirty you don't need to clean it, for example if you find a small stain on a window you don't need to clean the whole window, just wipe the stain. Some surfaces that are hard to reach don't need to be cleaned permanently, you can just leave them for the day of the "thorough cleaning".
You've probably noticed that when you go to the store with a shopping list, you save time and unnecessary spending on products you don't need. This list will help you get things done that you have marked off and save time from wondering "where to get them". If you notice something that needs to be done during the cleanup but you don't have time, just put it on the list and don't think about it right now.
When you clean the kitchen you have to use the same detergents and appliances. It will be easier if you can find a place for these detergents in a cupboard under the sink and thus save yourself a walk to the other room. The same goes for the bathroom.
Let's now also pay attention to some body mechanisms that are good to observe to reduce the load on the back. However, before we go into detail, we should mention that the advice we are about to give you requires active involvement on your part, as you need to identify how you perform the activities involved and understand how this affects your back. You also need to purposefully try to implement the mechanisms we are going to mention and see if they would be useful to you and if you feel better with them.
We will pay attention to some household tasks that we all agree can give us backaches:
This is one of those household chores that can quickly lead to back pain as it is accompanied by repeated bending and stooping. It is this constant bending that creates a problem for your back condition. The constant bending and stooping puts your spine in a position where it is hunched forward, which creates more strain in the posterior compartments of the intervertebral discs.
Of course, there is another extreme where people tend to clean with their back rigidly straight. This option is also not good as it can lead to increased tension in the back musculature accompanied by pain. It can also lead to an exacerbation of pre-existing spinal problems.
We will introduce you to a mechanism that can relieve your back while vacuuming.
The mechanism involves not leaning forward significantly, but taking a slightly bent posture that is, however, in a comfortable and pain-free zone. To achieve this you simply need to place one foot in front of the other a small distance apart. This will allow you to transfer weight back and forth, which will prevent you from repetitiously bending and straightening. It is also a good idea to place your free hand on the hip of the leg placed in the front position. This way you distribute the weight better and take the strain off the back. Switching legs and the hand that will hold the vacuum cleaner would also help avoid muscle fatigue and potentially developing an injury.
When dusting, it's a good idea to use your free hand for extra support. You can place it on your hip or on a surface to increase the support area and reduce the strain on your back.
Let's be honest with this activity anyone can give themselves back pain, especially if they are not careful. First, let's point out that it's a good idea to spread your clothes out in smaller piles before straining to lift them all at once. It's better to go a few times with a lighter load than to overdo it once and bring on a back "ection". However, how do you lift the clothes without risking any pain. The mechanism in this case is the same as lifting some object off the ground. It is better to try to lift thanks to the muscles of the legs, not those of the back. That is, when you want to lift something from the ground you should squat down and try not to bend from the back, and when standing up push with the legs and again try not to pull with a movement from the waist.
It's certainly not a favourite pastime of most people especially when the pile of plates resembles a skyscraper. When you have to spend a long time at the sink, you can't help but feel some tension or stiffness in your back. What you can do to relieve and prevent these sensations is to use some kind of stool or other object to place your foot on.
By doing so, you are assisting yourself in engaging your abdominal muscles, which contribute to better stabilization of the lower back. Also when the seat is in front of you this also requires you to stand a little closer to the sink, which increases support and creates additional stability. On the other hand, when one leg is placed on a higher surface, the non-thigh and hip musculature is activated, which also contributes to improved abdominal stability.
This mechanism can also be applied to other household chores such as ironing, washing doors, etc.
Straightening the bed involves bending, stretching, reaching, which can lead to a lot of strain especially in the lower back. It is important to pay attention to how you feel and avoid postures that cause you any discomfort, even if it is for a short time. When trying to get to the far end of the bed use one hand for support to avoid straining your lower back. Switch support arms, or brace yourself with a knee to relieve your lower back.
In summary, all of the tips and mechanisms we recommend emphasize the idea of avoiding exaggerated bending and twisting of the spine, being able to actively engage the abdominals, and not overexerting yourself.
