Ergonomics is not just for office desks. Applying simple movement and tool adjustments to your daily chores can protect your back, shoulders, and wrists. Below are some helpful tips on how to
Household Chores
- Dishwashing: Stand close to the edge of the sink. Open the cabinet door beneath the sink and rest one foot on the shelf or ledge to ease lower-back strain, and use a long-handled scrubber to avoid hunching over.
- Loading the Dishwasher: Bring a small rolling cart or a portable tub closer to the counter so you can slide heavy or dirty dishes over instead of twisting and carrying them long distances. Store your most frequently used pots, plates, and utensils at waist level.
- Transferring Clothes: Ensure your washer and dryer doors sit close to waist height; if yours are low-loading front-loaders on the floor, place them on risers or use a step stool to stop deep bending.
- Carrying & Folding: Split heavy laundry loads into two smaller baskets, or keep the basket hugged tight against your core "power zone" rather than cocking it on one hip. Always sit down at a table or bed to fold clothes rather than hunching over a low surface.
- Vacuuming & Mopping: Adjust the handle of your vacuum, broom, or mop so it rests right around your chest or chin height. Align your body with the tool's path, move with your legs rather than over-extending your reach, and use a side-to-side figure-eight motion when mopping.
- Scrubbing & Bed-Making: Let soaking solutions do the heavy lifting in showers or sinks to cut down on aggressive scrubbing force. When changing bedsheets, squat down using your knees instead of bending double at the waist.
Fall Cleanup & Yard Work
Raking and bagging leaves can be a major workout for your spine. Prevent strains with these quick adjustments:
- Switch sides often: Alternate your dominant hand every 10 minutes while raking to distribute the muscle workload evenly.
- Keep the rake close: Avoid reaching too far forward; keep your feet moving to stay close to your work.
- Bend at the knees: When scooping up piles of leaves or lifting heavy bags, squat down and lift with your legs—never bend from your waist.
Relaxing & Watching TV
Winding down on the couch shouldn't mean waking up with a stiff neck. Upgrade your lounging posture:
- Support your lower back: Place a small pillow or rolled towel behind your lower back if your couch is extra deep.
- Eye-level alignment: Position your screen so you aren't constantly looking up or tilting your chin down toward your chest.
- Take commercial breaks: Stand up, stretch, or walk around for two minutes every hour to keep your joints lubricated.
Sleeping for Recovery
Your body heals while you sleep, but a poor sleep position can reverse your daytime progress. Optimize your rest:
- Side sleepers: Place a pillow between your knees to keep your hips, pelvis, and spine perfectly aligned.
- Back sleepers: Tuck a pillow under your knees to maintain the natural curve of your lower back.
- Avoid stomach sleeping: Sleeping on your stomach twists your neck and flattens your spine's natural curve, often causing morning stiffness.
Picking Up Kids & Grandkids
Toddlers and children are dynamic weights that can easily throw your back out of alignment if you reach for them carelessly. Lift safely:
- Get close first: Step as close to the child as possible before reaching down; never hold them at arm's length.
- Squat, don't bend: Lower your center of gravity by bending your knees, keep your back straight, and hug the child close to your chest as you stand up.
- Avoid the hip hike: Carrying a child on one hip forces your spine into a sideways curve. Try to hold them centered against your torso whenever possible.
The above tips are provided by Ryan Collins, DPT from Specialized Orthopedic Physical Therapy. They are conveniently located at Wood River Health's Hope Valley facility. Many of Wood River Health's staff have greatly benefitted from becoming SOPT clients. Book an appointment by calling 401.387.9630.
