Housework is never-ending. But how hard is it to do this work with a persistent backache? Sometimes, even doing a small task can cause back pain . Even simple things like unpacking a few things, sweeping the house, or picking up the baby from the car can cause a lot of pain. Many people think that this is normal, but it is not. Small mistakes in the way we work every day are often the cause of this back pain. But don't worry, if we change the way we work a little, we can minimize the damage to our back and stay healthy. Let's see how to do these things correctly.
Don't make these mistakes when lifting weights!
We all have times when we have to lift something heavy at home. It could be a gas cylinder, a bucket full of water, or a bag of groceries. The biggest mistake that many people make is lifting the weight from an upright position, leaning on their back . Doing so puts excessive pressure on the vertebrae and the discs between them.
Okay, so how exactly do you lift a weight?
- Bend at the knees: Imagine you're sitting in a chair. Get as close as possible to the item you want to lift, place your feet flat on the ground, and bend at the knees, keeping your back straight.
- Bring the load closer to your body: After lifting the load, bring it as close to your body as possible. Lifting the load away from your body puts a lot of stress on your back.
- Don't twist your back: Don't suddenly twist your back and turn while lifting a load. It's very bad for your back. If you need to turn, turn your whole body in that direction, using your legs.
Remember, the most important thing is to reduce stress on your back. Work your legs, not your back. Use the strong muscles in your legs to lift the weight.
Should we exercise our back while standing?
Did you know that standing for long periods of time isn't good for your back? But sometimes we have to stand while cooking, washing dishes, or ironing clothes. How nice it would be if we could do a little exercise to strengthen our back muscles?
This is very simple. When you are near the sink, like when washing dishes or brushing your teeth, try standing on one leg. If you feel like losing your balance, hold on to the sink. Stand on one leg for about 30 seconds, then stand on the other leg. Do this alternately.
This simple exercise strengthens the core muscles in your abdomen and lower back. When these muscles are strong, they provide more support for your spine. This means that your risk of developing back problems is reduced.
Ways to protect your back while doing housework
Let's now look at how to do your daily activities in a way that doesn't damage your back. If you incorporate these small changes into your life, you will get a big help in staying back pain-free.
| The work being done | The correct way to protect your back |
|---|---|
| Sweeping/Vacuuming the house | Don't lean forward with your back arched. Instead, stand with your chest slightly forward and your back straight . Use your legs instead of your back to move forward and backward. Stand straight, like a soldier. |
| When cooking / ironing clothes | Don't stand in the same position for long periods of time. Stand with your legs slightly apart. If possible, prop one leg up on something high, such as a small stool. Change positions every 10-15 minutes. |
| Taking a child out of the car | Don't reach out from the front seat and pick up your baby from behind. That's very bad for your back. Instead, get out of the car, open the back door, sit next to your baby, and lift your baby close to your body before getting out. |
| When picking something up from the floor | Don't lean on your back. Bend your knees and keep your back straight as you pick up the object. If possible, hold onto something like a table with one hand for balance. |
Does your back pain persist?
If your back pain does not improve after following these tips, or if it seems to be getting worse day by day, do not ignore it. There may be another medical cause for this pain. Therefore, see your family doctor (GP) or a bone specialist immediately. They will examine you, find the exact cause of the pain, and prescribe the necessary treatment. Sometimes, treatment such as physiotherapy may be needed.
Take-Home Message
- When lifting weights, bend at your knees, not your back. Always use your strong legs.
- Whatever you lift or carry , hold it as close to your body as possible. Holding it away from your body puts more strain on your back.
- Don't stay in the same position for long periods of time. While cooking or working, change your position every 15-20 minutes.
- Strengthen your core muscles by trying to stand on one leg while washing dishes or brushing your teeth.
- If your back pain persists or worsens despite all of this, be sure to see your doctor. Don't self-treat.
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