Don't Let Housework be a Pain in your BACK!

           Household chores can be a pain in the sacroiliac! (Sorry anatomy joke). Unless you're careful, routine activities around the home such as washing dishes, vacuuming, or even talking on the phone can strain your back. This includes but isn’t limited to the sacroiliac area near the tailbone, and can result in debilitating discomfort.

          Consider lifting for instance, it doesn't matter whether you're picking up your child or a heavy bucket of water; you need to do it the proper way to avoid injury. How you ask? Bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn. That way, you're not twisting your body and straining your spine. Remember "lift like an elevator not like a crane".

Back-Saving Tips:

• When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.

• When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back. Alternate feet periodically.

• To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.

• While talking on the phone, don't cradle the phone between your ear and shoulder. That can and will lock up the spinal joints in the neck and upper back causing pain. Instead, hold the phone with your hand, use speakerphone, or a hands-free unit.

• While watching television or relaxing on the couch, don't use the sofa arm as a pillow. The angle is too sharp for your neck, instead sit with an upright posture and use a pillow behind your low back for better support.

• If your back does begin to hurt use a cold pack. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.) Repeat in 15 minute intervals (15 on 15 off) for a one and a half hour cycle ( or three cycles total).

• If pain persists for more than a day or two or if you experience numbness, tingling or weakness in your arms or legs, GO SEE YOUR Chiropractor.

For more information about our community office or to schedule a spinal checkup visit us at chiropractic-usa.com or call us at (916) 973-1661