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This is your back, and I demand you quit cleaning your house. You are just not being kind to me! Could you hire housekeepers starting tomorrow? No? Not in this lifetime? Well then at least follow these healthy back tips for household cleaning. Dishes/counter: Try to adjust your level at the counter to where it is approximately at belt level. As you stand there leaning slightly forward with your arms extended either cutting or washing there is a great stress placed on the lower spine. To relieve this stress, either put rest one leg upon a stepstool, or open up a cabinet door a prop up on the ledge. Of course, in a perfect world, adjust the height of your working surfaces to fit your body next time you re-do your kitchen. Make the height of the working surfaces to the bottom of your elbows when they are bent and shrugged up. Vacuuming: Unless you have a roomba, you will benefit from learning to vacuum in a manner that your back will tolerate. Instead of pushing and pulling quickly, twisting your back, take your time. Extend your arm and if you take a step forward and back, you can rotate full body. Just be aware of that twisting and extending, and avoid it as you go. Bathtub: Take off your shoes and climb inside the tub instead of leaning over it. Squat some if you can. Ceiling painting or fan cleaning: Reaching up over your head will arch your back and strain it unnecessarily. Instead just get out the right ladder, something that minimizes the reaching as much as possible. Laundry day: Carrying laundry down a flight of stairs to the basement or laundry room is surprisingly dangerous. Many many people trip and fall because they can't see their feet. Not to mention -- again the outstretched arms-- reaching around the basket straining. Toss the clothes in a laundry bag and roll it down the stairs, the kids will even help. You can climb back upstairs with the basket if you like, falling up hurts less than falling down. Lifting: You think I'm going to say to squat... but squatting is not correct because this moves your center of gravity forward away from you, and again here you go with your arms outstretched, straining that back. Better to kneel straight down to the load, one knee on the floor and one bent at 90 degrees. Just a few adjustments to avoid those chiropractic adjustments.
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Dr. David Fishkin, DC, MPH, is one of the most respected Maryland chiropractors. His office, Center for Low Back Pain, is known for their up to date techniques in back surgery alternatives.
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