Performing home maintenance involves a huge range of physical influences, such as being on your feet for long periods of time, twisting, bending over, and heavy lifting. Because home maintenance calls for a lot of work from your body, it is extremely important to take care of your back to keep you comfortable and healthy. Here are some tips for taking care of your back and the rest of your body while performing home maintenance.
Get Comfortable Sleep at Night
Taking care of your back while you sleep will make you more comfortable and less prone to injury throughout the day. To take care of your back while you sleep, make sure that your mattress is comfortable and appropriate for your sleeping position. For optimum comfort, your mattress should be softer if you sleep on your side or on your stomach and harder if you sleep on your back.
For a healthier back in daylight hours, consider also using sleep support at night. Sleep support helps your body to maintain the natural curve of your spine while you sleep. If you sleep on your back, you can benefit from a pillow that comfortably supports your head and neck, and a thinner pillow to put under your knees. If you sleep on your side, you can protect your back and the rest of your body by placing a soft pillow between your knees.
Stretch Out and Warm Up
Performing home maintenance can take a great toll on your back if you do not properly stretch before and after the workday is over. For a healthier back while you work around the house and during the rest of the day, try designating fifteen minutes before and after to stretch your entire body out.
Light warm-up exercise is also a great way to prepare and protect your back. Warming up helps the blood to get flowing and the muscles to get warmed up. Your muscles will respond better to tasks such as heavy lifting and twisting if they are properly warmed up. After stretching before your home maintenance, try a light warm-up aerobic exercise for about fifteen minutes to protect your back throughout the day.
Injuries from lifting heavy items are one of the most common injuries when performing maintenance. Injuries such as degenerative disk disease can happen as a result of improper heavy-lifting techniques. If you already suffer from the effects of a bad back, there are a few specific things to remember when lifting in order for you to avoid injury and maintain a healthy back.
First, never use your back to lift. Instead, lift heavy objects by squatting down and using your legs to slowly lift the object, holding it as close to your body as possible. When lifting, keep your feet shoulder-width apart to create a wide base of support. Make sure to avoid twisting or turning your torso while holding a heavy object.
Wear the Right Shoes
Your feet are your foundation. They tend to have a domino effect on the health and comfort of the rest of your body, especially your back. To protect your feet while performing home maintenance, start by wearing shoes that fit the length and width of your foot properly. Reduce and prevent back pain by making sure your shoes have proper arch support. Various supportive insoles can be worn to add extra arch support and to prevent pain in the heel or ball of the foot.