Your Back Doesn’t Like Household Chores

This is your back, and I demand you quit cleaning your house. You are just not being kind to me! Could you hire housekeepers starting tomorrow? No? Not in this lifetime? Well then at least follow these healthy back tips for household cleaning.

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.

Vacuuming: The upright vacuum, it’s the enemy to your back. Most people push and pull violently. This rotates your spine with your arm outstretched. This position exposes you lower back to an acute flareup. Instead focus on your arms doing the moving, and your back NOT twisting. Slow down if you have to.

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.

Cleaning the fan: or painting the ceiling. Reaching again, up above with outstretched arms. Arching your back increases the pressure. Choose a tall ladder that is the appropriate height for the job you are doing.

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.