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Your Back Called and said to Quit Cleaning the House

By: Dr. David Fishkin, DC, MPH

Household chores are murder on your back. Twisting, lifting, reaching, bending, repetitive motion are aggravating to a back. I have clients that come to me with their "back out" from anything from plugging in the iron to brushing their teeth. I know you must do these things, but let me share some healthy back tips for getting through those back breaking chores safely.

Counter chores: Like doing dishes, or brushing your teeth. The issue here is counter level. Ideally it should be at belt level. You lean forward, extend your arms out to cut or wash, and this creates a stress on the lower spine area. An easy relief is to just raise up one leg, either on a stool or just open the cabinet and sit your foot on the ledge. And next time you re-do your kitchen cabinets, design them at the proper height: bend your elbows and shrug, the counter should be at the bottom. Safer than platform shoes.

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.

Tub scrubbing: You kneel down, maybe with a cushion to protect your knees, but your back is screaming for protection. Do not lean over the tub and again reach inside. Outstretched arms = strain on the back. Get inside the tub instead.

Ceiling work: When painting or cleaning a ceiling fan, you are reaching above your head with your arms outstretched. This arches your back causing increased pressure. Use a tall enough ladder to minimize arm raising and stretching and arching.

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: You think I'm going to say to squat... but squatting is not correct because this moves your center of gravity forward away from you, and again here you go with your arms outstretched, straining that back. Better to kneel straight down to the load, one knee on the floor and one bent at 90 degrees.

Just a few adjustments to avoid those chiropractic adjustments.

Article Source: Main Articles

Dr. David Fishkin, DC, MPH, is one of the top 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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