During Physical Therapy treatment, one of the more common complaints of increased pain is associated with daily tasks around the house. There are some simple strategies to reduce the stress on the body. These strategies are helpful for both those with injury/ limitations and for those interested in preventing injury.
The following are some tips to assist during every day activities in order to reduce pressure on the body, particularly the spine:
·BRUSHING TEETH/ WASHING FACE: Tendency is to bend over slightly to reach the sink. While doing this, your spine has to hold the top part of your body. By simply unlocking the knees (not bending deeply) and bending over at the waist, you can decrease the pressure on the back.
·GETTING OUT OF BED: It is less stressful for the neck and back if you roll from your back to your side, then sit up by using the arms. The same is true for lying down - lie on your side first, then roll onto your back.
·PROLONGED STANDING: If standing in one position for a period of time (ironing/ dishes) it is helpful to place a foot up on a small stool (or open the cabinet under the sink). This will decrease the stress on the low back.
·VACUUMING: The tendency for most of us is to stand in the middle of the area to be cleaned and vacuum in each direction as far as the arm will reach. This causes the back to work overtime. It is easier to "dance" with the vacuum and take a small step/ weight shift each time you push/ pull the vacuum.
·PICKING UP OBJECT OFF FLOOR: In physical therapy, we commonly hear "I only bent over to pick up a piece of paper and my back went out." It is very important to watch how you bend over, no matter what the task may be. Unlocking the knees, bending over at the waist and keeping a slight curve in the low back will protect the spine. If not able to do so because of limitations at the knees, you could also bring one leg behind the body as you bend over, reaching with the opposite arm. ("golfer's lift") This will also decrease the pressure on the back because the back is remaining straight (the motion occurs at the hip/knee).
·SITTING: Whether on the couch, in the car, or out to eat, the low back should be protected with the normal curve supported. This can be accomplished by using a small pillow, sweatshirt or even a handbag behind the low back.
·LAUNDRY: To retrieve items from the washer, it is best to reach down with one leg behind you to reduce stress on the spine. Then by shifting your body weight backwards onto the back foot, you can lift wet clothing easier. To place objects in the dryer, either take a step or weight shift from one foot to the other. This will keep the activity in front of you and decrease the tendency to "twist" at the waist and cause more stress on the spine.
·STORING ITEMS: For items used frequently it is easier to store them between knee and shoulder level so they may be retrieved with the least amount of stress on the body. Items in the refrigerator should be in front on a shelf, not in a crisper drawer. Cleaning supplies could be kept in a bucket with a handle to reduce repeated reaching. Supplies such as paper towels and toilet tissue could be kept on a shelf instead of under the sink.
While the above tips certainly do not exhaust the possible ways to protect your body, they are helpful during every day activities in our lives.

Melissa Gray is a physical therapist with Atlantic Physical Therapy & Rehabilitation. If you have any questions or would like more information, please feel free to contact Melissa at (843) 293-7713.