By: Michelle L. Quillin, MPT, Regional Director (Willowbrook, Darien, Countryside, LaGrange, Broadview)
With the warmer weather and longer days, it’s a perfect time to open up the house and do some heavy duty cleaning. However, household chores can be as strenuous as a full-body workout. Do some light stretching before you begin and start out slowly.
Take some extra precautions to avoid causing harm to your body while doing these specific chores:
- Vacuuming – Move your feet and body instead of reaching forward or sideways with your arms and trunk.
- Lifting – Position your feet wide and lift with your legs, not your back. Keep the object/basket close to your body and centered. For example, don’t carry laundry baskets on your hip.
- Loading Dishwasher – Instead of twisting and bending to load and unload, move your feet to get from the dishwasher to the cabinet.
- Washing Dishes – Bending forward over the sink can cause back and shoulder pain. To alleviate pain, open up the cabinet beneath the sink and place one foot inside cabinet (like a small step) to maintain proper lumbar positioning.
- Washing Machine (top load) – Do smaller loads. Support yourself on top of the machine with other hand as you take laundry out. Place laundry in a basket before moving to dryer.
- Dryer (front load) – Position yourself down on one knee (half kneeling) to pull laundry in/out of basket and in/out of drum.
- Windows – Reduce the risk of falls by using the correct height ladder for the job. Ensure the ladder is on a level surface and climb the ladder slowly. Have a partner spot you and hold the ladder steady.
Remember to take frequent breaks and stay hydrated. Do some light stretching after you are done and reward yourself with a relaxing warm bath.
If you do suffer injury or have a pain that won't go away, schedule a Complimentary Injury Screening at your local ATI clinic.