Keeping your home livable and tidy can be challenging when you have a chroniclow back problem.
Okay, lets start.
Vacuuming
Think that slouching is limited only to standing and sitting?
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Another thing people tend to do is vacuum with an ultra-straight back.
Just like the slouching tendency, keeping your spine rigidly over-extended while vacuuming is potentially damaging.
In this case, though, it may irritatespinal arthritis-related issues.
you’re able to go about vacuuming with good body mechanics in one of two ways.
(Switching between the two at different times is perfectly okay, and in fact, is recommended.)
The first strategy is to employ a small lunge position that stays in a pain-free zone.
In other words, dont extend your lunge beyond your physical comfort zone.
Its just not worth the risk.
(The stance is similar to the way fencers position themselves.)
Dont work in pain.
Use the side that feels comfortable, and stick with that.
Second, take a stab at keep your pelvis in a level position as you work.
(Think marriage proposal.)
Alternatively, you might prop that arm on your thigh.
Doing Laundry
Lets face itlaundry can be a load!
Its very easy to overdo things with this particular housekeeping task.
As with vacuuming, attempt to avoid extremes in spinal position.
In other words, dont round over at your spine, nor keep it rigid and over-extended.
This will minimize how much bending youll need to do to fill the basket.
Doing the Dishes
Everyone has their favorite and least favorite household chores.
Place it inside the cabinet under the sink and rest one foot on it.
Using a box or stool in this way may help with core stability, too.
And it can work in the kitchen as well.
This gives you a modicum of body stability during the activity.
By the way, doing dishes shares key body mechanics with other household chores.
The two that come to mind are washing walls and ironing.
So use the tips in this section for those tasks, too.
With wall washing and ironing, though, you have an added advantage.
you’ve got the option to, for the most part, work with one hand only.
Making the Bed
Making the bed involves bending, reaching and pressures.
Again, its important not to slump through your spine nor work with an excessively straight or rigidspine.
Monitor your back tension and position and adjust as needed.
Then use one arm to prop your weight as you reach and work with the other arm.
Switch sides regularly unless that causes pain.
Sweeping and Raking
Many people sweep and rake with their spine.
But this strategyor lack thereof - may be counterproductive to your health.
Instead of overly involving your back in your sweeping and raking, think about using your arms and legs.
If youve ever done tai chi, this move may sound familiar.
Or, consider turning your whole body into new directions by taking small steps.
Both are excellent strategies.
Because twisting and bending at the same time is a known risk factor for a herniated disc.
Here are a few tweaks you’re free to add to your new method for sweeping and raking.
2013;8(2):93-6. doi:10.4103/1793-5482.116384
