Johns Hopkins Health Alert
How to Minimize Back Pain Around the House
Johns Hopkins Health Alerts | Back Pain - Osteoporosis | Minimize Back Pain Around The House
This Health Alert is intended for readers interested in learning about the prevention, diagnosis and management of back pain.
If you are prone to acute back pain flare-ups, you may worsen your condition while going about your daily chores. These tips can help.
Washing dishes, dusting the furniture, picking up socks from the floor, doing laundry, raking the lawn—all of these routine household tasks can present unique challenges for people with back pain. If you suffer from chronic back pain—or are prone to acute back pain flare-ups—you may worsen your condition while going about your daily chores. Fortunately, you can take some steps to minimize the stress on your back and accomplish your household chores more effectively.
In general, avoid sitting or standing for extended periods during chores if you have chronic back pain. Change positions frequently, walk around between tasks or take a break to do a few back stretches. If you suffer from occasional flare-ups of back pain, it’s a good idea to cut back on unnecessary household chores when you are in pain. When your back pain symptoms are under control again, you can increase your activity level and resume normal household routines.
Also follow these three tips to protect against back pain:
- While performing tasks that require prolonged standing—such as cooking, ironing or dishwashing—rest one foot on a footstool, book or inside shelf of a cabinet, and occasionally alternate feet. If possible, your countertops, ironing board and sink should be at waist height.
- When lifting, observe the age-old mantra of bending at the knees, not at the waist. Hold items close to your body as you lift, and if you have to turn, step in the direction of the turn rather than twisting your torso. Never try to lift or carry more than you can handle. For example, transfer wet clothes from the washer to the dryer a few at a time—wet clothes can be unexpectedly heavy—and dispose of your garbage in several small bags rather than one large trash bag.
- When you have to bend over, don’t bend from the waist—instead, squat, kneel on one or both knees or bend your knees and stoop slightly while performing such tasks as making the bed, reaching for an object under the sink or loading the dishwasher.
Johns Hopkins Health Alerts | Back Pain - Osteoporosis | Minimize Back Pain Around The House
Posted in Back Pain on April 17, 2006
Reviewed June 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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