Carrying large loads of laundry, scrubbing floors, loading the dishwasher and other regular household chores must be done, but if the body is not used correctly, back pain can occur. Often, back injuries happen without even noticing it at the time only to awaken the next morning with an aching back. There are certain body mechanics to use that will help reduce the risk of injuring the back while doing housework.
Causes of back pain
The causes of back pain from housework are usually due to straining, twisting and overexertion. Doing a full day of household chores can result in strained back muscles and inflammation. Overusing the back muscles tends to result in inflamed tendons and muscles. These types of back injuries can cause compression of the nerves resulting in pain that travels through the back. To reduce the risk of developing inflammation of the back, warm up the muscles before starting housework by doing stretches and avoid overexertion by taking breaks between chores. Moreover, understanding how to lift and bend properly while doing housework can help lower the chance of back pain.
Proper lifting techniques
Housework often requires lifting, which can cause considerable stress on the spine, especially the lower back. Understanding how to bend and lift properly can help to reduce back stress and prevent back pain. When lifting, knees should be bent and shoulders should be kept back with the head straight. The feet should be shoulder width apart and the abdominal muscles should be tightened. While lifting heavy objects, avoid bending or twisting and hold the object as close to the body as possible, slowly lifting the object. To prevent this, be sure to turn the feet first so the body will pivot with them. Avoid turning using only the waist. Following these proper body mechanics can help keep the spine aligned correctly, reducing the risk of straining back muscles.
Proper bending techniques
When bending to load the dishwasher or pick up clothes, back muscles can become strained if not bending properly. While bending, bend the knees and avoid bending the waist. The upper part of the body should be kept upright and tall with the lower back naturally arched. Allow the legs to gently lower the body down while keeping the abdominal muscles tightened to keep the spine stable. Try to avoid bending when possible. Instead of bending, try kneeling using a cushion or use a broomstick end or rod to wrap a rag around for dusting in low areas.
Take breaks
Staying in the same position for too long can cause back strain such as standing and ironing or sitting and paying bills. Taking breaks such as getting up and walking around or gently stretching can help avoid back strain. Make sure that the work counter or computer table is the proper height for comfort. When standing for long periods, try lifting one foot up and resting it on a small footstool and switch feet often. This can help prevent stress on the back.
Provide support for your back
Keeping your back healthy is important when resting as well as when carrying out an activity like housework. There are many products on the market that promote good posture and strong back muscles such as exercise balls, lumbar cushions, back braces and leaving traction machines.
One such product that is taking the healthcare industry by storm is the
Dynaspine Back Support. Dynaspine is unlike any other back support; rather than holding the back in a static position, Dynaspine encourages the back muscles to keep moving and also provides consistent support throughout. Dynaspine is lightweight and is often used by car drivers, office workers, athletes, pregnant women and those who like to relax. It is effective at preventing and relieving back pain when in the seated position. Take care of your back with the Dynaspine Back Support.