Being a housewife is nothing less than a 9-5 job that requires a lot of physical activity without any breaks. And since there’s a lot, many housewives neglect the pain to complete these daily chores. Over time, such pain can lead to muscle tightness, joint stiffness, and even injury if left untreated. A study states that 88% of housewives start to develop musculoskeletal disorders after the age of 30. But fear not, that won’t happen to you! In this article, you will find 5 simple yet effective postures to help reduce pain and the risk of injury associated with common household chores.
5 Simple Postures To Reduce Pain
We know that as housewives, you all play an important role in managing the daily chores and providing the best comfort to your families. But this often comes at the expense of physical well-being, as you often neglect proper postures and body mechanics. By incorporating the postures mentioned below into your daily routines, you can reduce pain, prevent injury, and promote long-term musculoskeletal health.
Proper Lifting Technique
One of the most common reasons for back pain among housewives is improper lifting techniques. You might think, what’s difficult about lifting? But there’s a trick to it to keep your back safe. During your daily chores, whether you’re lifting heavy grocery bags, picking up children, or lifting furniture while cleaning, you must stick to the following steps to avoid back injury:
Step 1- Bend your knees and keep your back straight as you lower yourself.
Step 2- Hold the object close to your body before you lift it.
Step 3- Then, use your leg muscles to lift, rather than using your back strength.
This posture technique will help to reduce pain in your spine and will minimize the risk of injury.
The Standing Technique To Reduce Pain
When it comes to household chores, some tasks require constant standing, such as cooking or washing dishes. During such daily chores when you lean forward or try to balance on your toes, there’s a high risk of knee and ankle injury. So make sure you do these 5 things every time you’re standing in the kitchen:
- Stand flat on your feet while maintaining distance between the legs.
- Stand straight to support your back.
- Shift your weight evenly so as not to strain your leg muscles.
- Avoid standing on your toes and use a small stool for height.
- Consider using a standing workstation to reduce strain on your back and legs.
Additionally, use a cushioned mat to provide support and reduce pain during prolonged standing.
Squatting for Cleaning
Cleaning is the one chore that requires a lot of back bending and it is worse for women over 30. The first thing you must understand about maintaining proper posture is “never lean with your back”. Instead of bending over or kneeling to clean low surfaces, try squatting.
Step 1- Keep your back straight.
Step 2- Remember to keep your feet shoulder-width apart.
Step 3- Lower yourself by bending your knees.
Step 4- Use a scrub brush or mop with a long handle to avoid unnecessary bending.
Step 5- Instead of stretching arms and back to clean, try moving forward with legs to reduce pain in the back.
This is a great exercise to increase bone density. It also helps to increase leg and core muscle strength. Plus, this way you can complete your daily chores easily, and at the same time burn some calories.
Hip Hinge Trick for Laundry
Whether you have a washing machine or you do it the traditional way, doing laundry often requires repetitive bending and lifting, which can affect your back and shoulder health. But physiotherapy offers some tricks to help reduce pain while loading and unloading. Try this:
Step 1- Stand with your feet hip-width apart and bend your hip forward while keeping your back straight.
Step 2- Lower yourself using leg muscles to load and unload the laundry.
Step 3- If you do your laundry the traditional way, make sure your back is straight and you do not strain your arm as you scrub.
Step 4- Avoid twisting your body while carrying the heavy laundry. Instead, move your body entirely to the side.
It’s a simple yet important effort to ensure your bone health. If you still feel sore after, try stretching the muscle to prevent soreness.
Supported Sitting To Reduce Pain
Other than the above-mentioned daily chores, there are many where you simply sit but yet you’re working, such as doing the bills, playing with children, or working at the kitchen table. Just because you’re sitting does not mean you’re completely safe. If you maintain a wrong sitting posture, you’re investing in for a long time of musculoskeletal disease. To prevent this, make sure you sit the right way:
- Every now and then remind yourself to keep your back straight.
- Consider buying a supportive chair with adjustable height and lumbar support to maintain proper posture while sitting.
- Keep your feet flat on the floor and avoid crossing your legs, which can imbalance and strain your lower back.
- Take regular breaks to stand up, stretch, and walk around to prevent muscle stiffness and improve blood circulation.
- Avoid slouching. If you feel tired, simply lie down, don’t punish your back.
- When sitting on the floor, always use a cushion.
Make sure to try out the postures mentioned above in your chore routines, to reduce pain in the back, neck, shoulder, and knees. If you feel any pain in your body that you can’t bear, book a free online consultation call with us immediately.
Remember, small changes in posture can make a big difference in how our bodies feel and function. So the next time you find yourself tackling daily chores, take a moment to check your posture and make adjustments as stated above. Your body will thank you for it in the long run for a happier, healthier, and more pain-free lifestyle.
