Although household chores seem easy for some, ironing, loading and unloading the dishwasher, wiping the floor, hanging curtains, vacuuming the house, standing for hours while cooking seriously affect the spine and neck muscles.
Noting that 10 out of every 6 housewives experience pain due to musculoskeletal problems, Physiotherapist Bünyamin Aydın, one of the experts of DoktorTakvimi.com, explains what people with these problems should pay attention to during housework.
Although it may not be considered a profession according to some people, housewife is undoubtedly among the most challenging jobs with its many difficulties. With prolonged standing, repetitive compulsive movements and the strains caused by them, problems occur in various parts of the body, especially the spine, in women. 60 percent of women who do heavy housework cannot do what they require in daily life due to various musculoskeletal problems and experience pain problems in various parts of their bodies. Physiotherapist Bünyamin Aydın, one of the experts of DoktorTakvimi.com, who says that the majority of these problems are caused by waist and neck hernias, shares tips on how to protect the spine of people with waist and neck hernia while doing housework.
Crouch and grab while picking up something from the ground
Stating that frequent activities at home such as standing in the same position for a long time, leaning on the floor without bending the knees, taking things, carrying heavy loads increase the load on the lumbar spine. Aydın suggests the following in order to reduce the load on the waist: “While the dishwasher is emptied, the knees should be bent down slightly and the broom's pipe / handle should be adjusted according to the person's own height while vacuuming the house. When something is to be lifted from the ground, the knees should be bent and crouched. In jobs that require standing for a long time, such as ironing and preparing meals, it is absolutely necessary to continue the work done after taking a break every 20-30 minutes and having a rest. "The floor should not be wiped by leaning forward or kneeling excessively, and the long-handled floor-wiping apparatus that can keep the spine as straight as possible should be used."
When ironing, use a height-adjustable ironing board
Physiotherapist Bünyamin Aydın, one of the experts of DoktorTakvimi.com, emphasizes that the work done by excessively tilting the neck forward and the sudden movements that force the neck muscles as well as staying in the same position for a long time pose a great risk in terms of neck hernias. Do not lean forward at a degree, use height adjustable ironing boards. When cooking, stay neither too close nor too far from the counter, and again avoid bending your head forward. In addition, do not stay in the same position for a long time, be sure to take a break from your work at regular intervals and continue after resting. Activities above eye level, such as racking, curtain hanging, put extreme backward strain on the neck joints and vertebrae. When doing such things, use a ladder or step reinforcement to reduce the load on your neck muscles. "