Your Back Called and said to Quit Cleaning the House

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.

At the counter: Washing dishes, chopping vegetables, even brushing your teeth– all hazardous! Scared? It’s just the counter height, it is likely not the perfect fit for your body. It should be belt level. Bend your elbows and shrug, it should reach the bottom. So either re-do your kitchen, buy some platform shoes, OR you can relieve some of that pressure by raising one leg. Not like a dog, but propped up, knee bent, on a stool. Or open a cabinet door and use the ledge to prop your leg.

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 basket: Don’t carry it down the stairs, you cannot see around it and you could fall! I sound like an overprotective grandmother, but you would not believe how many people fall down this way. Further, you are reaching out again around the basket, and by now I think I have your convinced that outstretched arms are a strain to the spine. Put your clothes in a laundry bag and roll them down the stairs.

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.

Follow these tips and your back will be happy. Or hire a housekeeper and go get a massage while they clean.