In the kitchen
- Washing up: Make sure the washing up is at a comfortable height and don’t stoop down. Either place the washing up in a bowl on the drainer or on an upturned bowl if necessary. You can elevate one foot either on the bottom shelf under the sink or on a telephone directory. If doing this change feet every couple of minutes.
- Preparing food: Try sitting down either at the table or on a high stool at the worktop.
- Working on floor: Either kneel, squat or sit on a low stool when working at floor level e.g. cleaning floor or taking washing from machine.
In the Lounge
- See advice on sitting.
- Avoid sitting for long time if back pain is intense or and aggravated by sitting. You could try lying on the floor with support under your head and the knees supported on an armchair/pillows. To get up roll onto your side first and push up with your hands.
In the bathroom.
- Don’t stoop! If the wash basin is too low sit on a stool. When cleaning the bath kneel on one knee or on a cushion. When cleaning teeth use a mug so you can stand upright and move around. Don’t lean over the bath to clean your hair. Either kneel down and use a shower hose attachment or clean your hair in the shower.
- Showers maybe better than bath if you are experiencing back pain as you cannot retain your natural curves sitting in the bath.
In the bedroom
- Sleeping position. Do not lie on your front as this puts great strain on your neck. The best position for maintaining your backs natural curves is to lie on your side with a pillow between the knees and the correct amount of pillows. If you prefer lying on your back you can place a pillow beneath your knees to lessen the strain on your back.
- Pillows. The pillow should only rest under your neck and head, not your shoulders. The head should be supported so that it is in line with the rest of your spine. If lying on your side the pillows should fill up the space between your ear and tip on the shoulder with the head neither bent up or down towards the bed. If you have neck pain you can use an orthopaedic pillow or make your own butterfly pillow by tying a band/stocking around the centre of the pillow and resting your neck and head in the centre.
- Choosing your bed. Your bed should be supportive and neither to hard or soft. A simple test is to lie on your back. Try to slide you hand into the small of your back, it should slide in snugly. If you hand slides in with minimal contact with the back the bed is too hard. If you cannot get your hand in at all the bed is too soft. For more information on choosing a bed click here.
- Getting out of bed. Roll onto your side with your knees bent. Carefully move one leg over the edge of the bed whilst propping yourself up on your elbow. Then move the other leg over the side as you push yourself upright. If you have significant trouble getting out of bed try warming up a little first. Bend your knees and slowly let your knees drop to one side a couple of inches and then the other. Repeat as necessary.
- Getting into bed with back pain. Sit on the edge of the bed. Lower yourself down on your elbow then shoulder. As you do this draw your legs up onto the bed one at a time.
- Getting dressed. If you find it difficult getting dressed lie on your back on the bed when putting on trousers, socks, tights etc.
- Making the Bed. Duvets and fitted sheets are much easier. If you do need to tuck in sheets kneel down.
Housework
- Pace yourself. Don’t do it all in one go and take regular breaks.
- Working on floor. Either kneel or squat down – don’t stoop or bend over.
- Vacuuming. Stand upright. If using an upright vacuum keep it close to your body and use short sweeping movements backwards and forwards. Don’t drag it. If using a cylinder cleaner use the full length hose extension. In both cases stand with one foot in front of the other with the knees bent and rock back and forth – don’t bend. When buying a new vacuum choose a lightweight model with high power, wide head and long hoses.
- Ironing. Adjust the height of the board to waist height and stand with one leg propped up on a thick book switching legs regularly.
Shopping
- Pace yourself. If you have back pain, make several trips throughout the week rather than a big shop.
- In-store trolley. Choose a waist high trolley with shallow sides to avoid reaching down too far.
- Carrying shopping. Use a rucksack with straps over both shoulders for heavy items. If using carrier bags carry equal weight in each hand. If using a trolley select a four wheeled trolley so that it can be pushed rather than pulled.
