BODY MECHANICS FOR A HEALTHY BACK

Spring is often a time we want a fresh start. Spring-cleaning is a great way to freshen up your house, but could also add strain to your back and neck. Washing windows and cleaning the bathroom may not seem like strenuous exercise, but injuries from household chores occur all of the time. If you are already experiencing back pain, you may know how straining activities such as vacuuming and cleaning the bathtub may be.

Not having back or neck pain with household chores? That does not mean that you are not causing added strain to your body. Back pain most often occurs with repeated incorrect activity versus one specific event. Small things like bending, twisting, reaching or lifting incorrectly can eventually add up to a big problem.

Here are some tips to help you get through your spring cleaning routine without putting added strain on your back or neck.

• Keep the back and neck in a neutral position by bending at the hips and knees and avoiding twisting movements whenever possible. For example, don’t bend at the waist to clean lower surfaces such as the toilet. Bend from your hips, squat with your legs or get down on a knee to put yourself at a better height to work at the lower surface.
• Stay close to the area that you are working. If you are washing windows use a step stool or ladder to reach higher surfaces versus reaching over head. This will put less stress on your neck and upper back.
• Avoid a lot of repetitive movements by varying activities. For example, if your entire house is carpeting, do your vacuuming room by room. Do one room at a time and then do a different activity like dusting, folding laundry or sitting down to arrange things on tables. Any one activity for an extended period of time can become straining. Varying activities will allow you to complete all of your tasks without the pain.

If you have further questions about using good body mechanics to complete household chores, talk with your therapist. For general tips on keeping a healthy neck and back you can check out PDR’s Healthy Lifestyle Tips located in the resource section of our website.

GOING GREEN WITH YOUR SPRING CLEANING

There has been a lot of talk recently about “green” products or products that are eco-friendly. These green products are often made with more natural ingredients such as fruit and vegetable oils in place of petroleum-distilled chemicals known as volatile organic compounds and added fragrances which are often found in chemical based cleaning products.

Standard cleaning products pollute the air as well as the water supply and can be extremely irritating for people with health problems including allergies and asthma.

In years past, natural products were not as effective as chemical based cleaners and were more expensive and harder to find. Now you can find natural products at most grocery stores and discount stores right along with the traditional cleaning products. They have gone down a lot in price and for most jobs, work as well as traditional cleaning products. Some examples of green cleaning products include: Seventh Generation, Bi-O-Kleen, Sun & Earth, Simple Green, Mrs. Meyers and now Clorox has started a line of green cleaners called Green Works.

You can also save money be using products that you may already have around the house for cleaning. Hydrogen peroxide mixed with white vinegar works well for sanitizing. Vinegar diluted with water also works well for cleaning floors without leaving a residue. And baking soda is great at absorbing odors and can be used as a light abrasive that will not damage surfaces.

With the wide variety and availability of green products and the idea of being more eco-friendly, not to mention decreasing the number of toxic chemicals in your home, you may want to at least consider looking at green products the next time you purchase cleaning supplies.

thegreenguide.com

Health magazine June 04

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