HOUSEWORK AND YOUR BACK
| Bath Cleaning |
Bending forward over the bath puts stress on your
back. Kneel beside the bath and use a long-handed brush to reach the far side. |
| Bed Making |
Kneel down or bend your knees keeping your back
straight. Do not lean across to tuck in bed clothes, instead go round to the other side of the bed.
Duvets and fitted sheets are easier to manage than blankets and flat sheets. |
| Dusting and polishing |
Do not dust or poslish above shoulder height. Use a
stepladder to reach higher aread to avoid strain and pain in your upper
back. |
| Ironing |
When ironing, make sure that the board is high enough
so that you do not have to stoop. If the board is too low even when fully extended, raise it
on large secure blocks of wood. |
| Kitchen cupboards |
Keep the most used crockery, saucepans and utensils in
cupboards that can easily be reached without bending our stretching. Store heavy objects, such
as casserole dishes, at waist level so you do not have to lift them at awkward angles. To
reach high cupboards, use stepladders. |
| Kitchen work surfaces |
Ensure these are the right height to avoid bending. The
ideal height is 5-10 cm (2-4 inches) below elbow height. If the surface is too low, raise the unit
on blocks. If it is too high, stand on a box or try library-type steps. |
| Sweeping |
Use long handled brush to avoid
bending. Never bend over from the back when using a dustpan or brush. Squat or kneel, keeping
your back straight. |
| Vacuuming |
Keep the handle close to you and stand up straight. Use your legs
and body weight rather than just your arms to move the machine around.
|
| Washing the floor |
Use a long handled mop for routine floor washing. Kneel
on all fours if you are going to scrub the floor with a brush. |
| Washing Machine |
Kneel down to load and unload a washing machine. Place a
clothes basket on a chair next to the machine and unload into that. This means you will not have
so far to lift the full basket-- wet clothes can be surprisingly heavy. When hanging
out washing, lower the line to a comfortable height to avoid stretching or stand on a
box. |
| Washing the Dishes |
If the sink is too low and you find yourself bending,
raise the height of the washing-up bowl by placing it on a stand or on an upside down
bowl. |
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