DOING HOUSEWORK WITHOUT HURTING BACK 

• Many household activities require bending and lifting which may lead to back pain due to such repetitive activities.

• But by learning new techniques and using different ways to do your daily chores, you can reduce the strain on your back.

• As a general rule of thumb, if some household activities are painful for you, change your activity, rest frequently, and try to avoid too many repetitive movements.

• You should be careful and aware of your posture in the kitchen while preparing food on the kitchen counter. 

• Ideally, the level of the counter should be slightly lower than your elbow. You should be standing close to it to avoid overreaching, and keep your back straight. 

• You can place one foot in front of the other, or one foot resting on a small step or on the base of the cabinet to make yourself comfortable while doing the work. 

• The height of the sink should also be at elbow level, to avoid forced stooping when washing up. If necessary, you can put a washing-up bowl on the worktop or on top of another bowl to get it to a comfortable height.

• In case of reaching into high cabinets, keep a low step stool in the kitchen. Bring the things down individually, and avoid overstretching so that you don't lose your balance.

• Rearrange your cabinets' contents and store the frequently used items on the lowest shelves so that they can be reached easily. 

• Always try to keep your back straight when you work with the oven or dishwasher.

CLEANING THE FLOOR WITHOUT HURTING BACK

• Face the area you are cleaning, and try to avoid twisting or reaching too far forward. 

• Move the broom, mop, or vacuum cleaner and your body simultaneously. 

• If an upright vacuum cleaner is used, keep it close to your body. Stand with one foot in front of the other with your knees bent, and, rather than bending from your back, rock backward and forward.

• Avoid dragging the vacuum cleaner, and in place of that make short movements backward and forward. 

• If a cylinder vacuum cleaner is used, keep the hose fully extended. Bend at your hips and knees to clean under a table and keep your back straight. 

• Buying a new cleaner, keep in mind choosing a high-powered lightweight model with a long hose and a wide nozzle.

Frequently Asked Question about backpain

A | Wear comfortable clothing so you can move around freely.Put on old clothes so you don’t have to worry about them getting dirty or wet.

A | Squat down or kneel by the bed when you tuck in the sheets. Buy fitted sheets and comforters to make it easier.Fit smooth-running casters if you need to move the bed.

A | Place the laundry basket on a stool nearby to avoid having to bend down to the floor. Small items can be placed in a mesh bag so that they are easier to get hold of. Wet laundry will be much heavier to deal with, so you may want to take it out of the washer one piece at a time. Keep the clothesline at a sensible height so you don’t have to strain to reach it.

A | When organizing your refrigerator, keep the items that you use regularly on the middle shelf to avoid having to do too much reaching and stretching. When you do have to bend, squat down or place one knee on the floor, and use the power in your legs to get up. When buying a new refrigerator, if space allows, choose one that sits above the freezer, rather than below it.

A | Ask friends and family for help, and consider paying a professional to do the more strenuous tasks for you.

A | Don’t twist your trunk when doing any lifting. Let other parts of your body, such as shoulders, pelvis, or thighs, take the weight. Don’t overstretch. Avoid unnecessary effort—buy any tools that will make the task easier.

A | Use long-handled implements to avoid overstretching. If necessary, kneel down to clean.

A | Consider making small adaptations to your home environment. For example, an ergonomically-designed kitchen may make cooking much easier.