Back-friendly housework
Avoiding poor posture
If we were to count, we might be surprised at how much time we spend on home activities and housework. Whether it's DIY, cooking, hanging laundry, gardening, etc., we can also talk about washing hair, brushing teeth, and childcare. We perform these activities without thinking, in the way we've been accustomed to for decades. Therefore, if we work with poor posture, it can cause serious pain even during the activity, or over the years, various degenerative changes can develop due to many small incorrect loads.
Whatever we do, let's try to remember one thing: maintain the natural curves of the spine. This means that our pelvis tilts slightly forward, our chest is lifted, and our neck stretches upward. This way, our spine functions well and can bear loads relatively well. Using spine cushions can help with this. Depending on the location, a wedge cushion, a lumbar support, or a cylindrical cushion can be used.
Let's look at specific examples of how we can take care of our spine's health!
Spine-friendly tooth brushing
We tend to brush our teeth hunched over the sink. Instead, it is advisable to support yourself with one hand on the sink, then lean over the sink with a slight bend in the knees, a straight upper body, and a small hip bend.
Spine-friendly hair washing
When we wash our hair not during a shower, but by leaning over the bathtub or sink, many people face the problem of severe lower back pain when straightening up afterwards.
Therefore, we recommend kneeling next to the bathtub. This way, with a straight torso, leaning on the edge of the bathtub, we can wash our hair. If we don't have a bathtub and usually wash our hair over the sink, then bring a sturdy chair into the bathroom and kneel on it, also with a straight torso, to wash our hair.
Spine-friendly kitchen
When performing any kitchen activity, the height of the counter, sink, table, etc. is important. If possible, a stepped countertop can be created, as family members have different heights.
- Kitchen countertop
It is advisable to work on a countertop about 10 cm lower than elbow height, because this way we can keep the spine straight.
- Dishwashing
Avoid hunching over when washing dishes, so the sink should not be too deep. If there is a cabinet above it, we can also rest our forehead against it.
- Dishwasher
Loading and unloading the dishwasher causes problems. Feel free to sit on a small stool or kneel beside it and do the loading this way, because bending forward a lot harms the spine.
If possible, place the dishes in the kitchen so that rarely used ones go into the lower cabinet. If we need to take something from below, we should squat or kneel down, because this way we can keep our spine straight.
Spine-friendly gardening
Long-handled tools help us work with a straight back. Avoid bending here as well; work kneeling or squatting if necessary.
When using a wheelbarrow, make sure to use your legs instead of your waist, so bend your knees and lift and set down the wheelbarrow with a straight back.
Spine-friendly childcare
Caring for young children places a great strain on the parents' spine. For diaper changing and bathing, choose furniture or a stand at a height so that you do not have to bend forward.
- Breastfeeding
During breastfeeding, mothers should also pay attention to their posture, as they spend hours every day on this beautiful task at first. Change your position, support your lower back with a cylindrical spine pillow.
- Lifting the child
When lifting the child, try to keep your back straight, meaning bend your knees instead.
- Crib
The question immediately arises: how do I put the child in and take them out of the crib when it has been lowered completely? (Men often ask similar questions, like how to take a beer crate out of the car trunk.)
If possible, it is worth getting a crib or asking a carpenter for help that has a lowerable side rail, so you can access the child easily. If this is not possible, then it really cannot be done with a straight back, but you can still pay attention to two things. Avoid lifting and turning at the same time, as this is a heavy load on the spine. The other is to counterbalance this strain: strengthen your core muscles and stretch often. Train your child so that when they can stand, you can lift them out of the bed from a standing position, as this way you do not have to bend so deeply and can lift with a straight back and bent knees.
Spine-friendly ironing
It is also important here to properly adjust the height of the ironing board. We should be able to work with a straight spine, without straining our shoulders.
We can also use a standing chair, or rest one foot on something, but in such cases, we should make sure to distribute the weight evenly on both sides.
Spine-friendly DIY crafting
The proper height of the table is important in the workshop, just like in the kitchen. Work with a straight torso and raised chest, and kneel down if necessary.
When standing up from kneeling, support yourself on your thigh and push yourself up this way.
