Cleaning With Back Pain

Back pain... OUCH!  Everyone, at one time or another, has or will experience back pain in their life.  regular  back pain usually last for about a week or so.  It is always best to check with your doctor first!!!

 About a year ago, I had severe sciatica.  This caused severe, SEVERE shooting pains that radiated from my lower back down the back of my leg.  This also cause numbness in my lower leg and foot.  I could not move for almost a month!  As my pain started to diminish, I realized my house needed a major cleaning!  I was terrified it do anything because I never wanted to feel pain like that again.  This is when I began asking my doctor and researching at-home ways to prevent the pain from EVER happening again. Although I haven't had another sciatic nerve flare up since, my back hasn't been the same since.  But a girls gotta work!

Here are some of the ways that I prevent future back pain and help relieve some of the regular back pain I sometimes experience.  (always ask your doctor first)

Ergonomics
Everyone has heard the phase "lift with your legs, not your back".  But what does that mean?  Let me break it down for you.  Plus, other ways to move properly while you get those chores done.

-In my opinion, this is the best way to prevent back pain.  I know it sounds cliché, but so true!  This is so simple, but easily forgotten.  Do this every time and it will become habit. Do not bend your back or neck when working in low areas.  Lower your body with the knees, like your squatting. Keeping your back straight and neck high.
 -If the chore your preforming required extend time in a lower area of on the floor, try kneeling. You can use support if needed.  Remember to keep that back tall and straight.
-Do NOT twist from your waist.  If you are reaching for something, move your feet so your whole body turns. 
-Keep frequently used supplies close by.  By eliminating the number of times your reach for an item, you eliminate your chance of a strain.
-Practice good posture everyday.  Sit up, stand tall, and suck it in!

Tools of the Trade
There are a number of items you can use to make chores easier when your back is sore.  These same items may also help prevent further injuries.

-Get a back support belt.  In my experience, these belts do very little once your back is hurting.  But it is a great way to get a little extra support.  My favorite part, back support belts help to prevent  bending at the waist, which will help moving correctly a habit.
-Use the extension hoses on you vacuum.  This will help reduce the amount of bending and reaching preformed during vacuuming.
-Use the end of the broom.  This trick is very versatile.  Simply  wrap a damp rag around the end of your broom stick to wipe up low areas, such as behind the toilet or the floor boards.  No bending over!
 http://www.housekeepingchannel.com/a_576-Housework_and_Back_Pain

Thanks to my super stretcher, super model!

Stretching and Strengthening
-Stretching every day will help prevent future back injury.  There are a number of different stretches that focus on the back.  Every morning before I even step out of bed, I pull each of my legs to my chest, one at a time and hold the stretch for about 15 seconds.(refer to the cute little girl on the right)  It loosens up my tight back every time. Below is a site to help you find more stretching techniques that focus on the back.
http://gentlestretching.com/back_stretches.htm
-Try some yoga.  Yoga has worked miracles for me. Practicing yoga will improve flexibility and strengthen muscles gently. Plus, those yoga  poses are just so darn fun!
http://yogainternational.com/article/view/yoga-for-lower-back-pain/

Just in Case
No matter how careful I am, I still experience lower back pain regularly.  Here are some ideas to ease the pain

-Pre-treat.  Start long days with an anti-inflammatory such Advil. (Check with your doctor first)  Preventing pain from starting is the key to treating back pain.
-Move around a little.  In my experience, when I experience regular back pain it only gets worse when I lay around not doing anything.  Move around a little.  Take a short walk or do a little stretching.  Only do what your body tells you is right because over working will make things worse.
-Heat.  Use a heating pad twice a day for about 15 minutes.  Be sure to place a barrier between the heat and your skin so you don't get burned.
-Always check with your doctor if your back pain does not get better in a few days or your experience any other symptoms along with the back pain.

As I leave you to ponder these wonderful ideas, remember, take your time!  Overdoing it and pushing through the pain will only make a aggravated back even angrier.