BackFix Tips from Dr. Jeff Keysar, DC

Rehab Lesson #5:  Home Ergonomics

If our daily work is responsible for most of our daily aches and pains, activities of daily living around the home are a close second. Just think about how often you've done one or more of the following activities in the last few months:

• Cleaning

• Laundry

• Dishes

• Moving in or out of a home/apartment

• Moving furniture

• Landscaping

• Yardwork

• Remodeling

• Commuting

• Home office work

• Sleeping (on the wrong bed or the wrong pillow)

As you go about your day, make sure you:

• Use your eyes to look down more than your head when you're doing dishes, cooking, or doing office work. 

• When doing full body physical activity like yardwork or cleaning, make sure you alternate body positions and switch cleaning supplies and rags, sponges, mops, brooms, etc. between hands as you work. For example, sweep the kitchen with hands in one position on the broom, then switch hand positions to sweep a different room. 

• Take frequent stretch breaks from bending, sitting, or awkward positions. 

• Be mindful not to lift or carry more than you're able. 

• Avoid sitting in office chairs or on recliners or couches for longer than 15 minutes. After 15 minutes, get up and stretch or walk around for 3-5 minutes. 

Following these tips will minimize the effect your daily life wears on you and ages your neck and back. The sooner you adopt these tips into daily habits, the sooner you'll have fewer aches and pains and more energy to do what you need to do.