A healthy lumbar spine is vital for maintaining a pain-free and active lifestyle. However, many daily domestic activities can inadvertently contribute to lumbar disc issues, including disc bulges, disc herniations, and degenerative disc disease. Five common household chores—laundry, dishwasher, cooking & food preparation, making beds, and vacuuming & home cleaning—can potentially cause harm to your lower back. Certain modifications for each chore can reduce the strain on your lumbar spine.
Everyday Chores That Contribute to Low Back Disc Pain
Laundry involves lifting heavy baskets of clothes, bending to load and unload the washing machine, and repetitive twisting and reaching—all of which can strain your lower back. To make laundry less problematic for your lumbar spine, consider the following modifications:
- Divide Loads: Instead of carrying a heavy laundry basket, divide it into smaller loads, making each load lighter and easier to handle.
- Use a Laundry Cart: Invest in a laundry cart with wheels to transport laundry, reducing the need to carry heavy loads.
- Elevate Machines: If possible, raise your washing machine and dryer to a height that allows you to load and unload without excessive bending.
Loading and unloading a dishwasher often involves bending and twisting, which can put pressure on your lower back. Here are some modifications to consider:
- Alternate Sides: When loading or unloading the dishwasher, switch sides frequently to distribute the strain evenly across your back.
- Squat: Squat and bend your knees instead of bending your back while loading and unloading dishes.
- Maintain Proper Posture: Be mindful of your posture while reaching into the dishwasher, keeping your back straight and bending at the hips and knees.
3. Cooking & Food Preparation:
Cooking and food preparation often require prolonged periods of standing and repetitive movements, potentially causing lower back discomfort. To make these activities less taxing on your lumbar spine, follow these modifications:
- Use Anti-Fatigue Mats: Place anti-fatigue mats in the kitchen to reduce the impact on your lower back and legs during prolonged periods of standing.
- Maintain Good Posture: Pay attention to your posture while chopping, slicing, or cooking. Avoid hunching over and maintain an upright posture.
- Take Breaks: Remember to take short breaks to sit down and rest your back during extended cooking sessions.
4. Making Beds:
Making beds involves bending, lifting heavy mattresses, and tucking in sheets, which can strain your lower back. To minimize the risk, consider these modifications:
- Lift with Your Knees: When lifting the mattress, bend your knees and use your leg muscles to lift, rather than relying on your lower back.
- Use Lightweight Bedding: Opt for lightweight bedding materials to reduce the weight you need to maneuver.
- Invest in a Bed-Making Tool: There are tools available that can help you tuck in sheets and blankets without excessive bending or stretching.
5. Vacuuming & Home Cleaning:
Vacuuming and home cleaning require repetitive bending, twisting, and pushing, which can exacerbate lumbar disc issues. Here are some modifications to make these chores less problematic for your lower back:
- Use a Lightweight Vacuum: Invest in a lightweight vacuum cleaner that is easier to maneuver and requires less effort to push.
- Take Breaks: Don’t overexert yourself while cleaning. Take short breaks to rest and stretch your back.
- Engage Your Core: When vacuuming or cleaning, engage your core muscles to provide extra support for your lower back.
Why Degenerative Disc Disease Doesn’t Heal and Can’t Be Solved Surgically
Degenerative disc disease (DDD) is a chronic condition characterized by the gradual breakdown of spinal discs. Unlike some injuries, DDD typically doesn’t heal naturally due to the limited blood supply to spinal discs, hindering their ability to repair themselves. Surgery is often not a suitable solution because it may not address the underlying cause or provide lasting relief.
Non-Surgical Treatment Options for Lumbar Disc Abnormalities
If chore modifications do not provide adequate relief or if you are suffering from lumbar disc abnormalities, several non-surgical treatment options are available:
- Lifestyle Modifications: Lifestyle changes, such as maintaining a healthy weight, quitting smoking (if applicable), and adopting proper posture, can contribute to the long-term management of lumbar disc issues.
- Medications: Over-the-counter pain relievers and anti-inflammatory medications can help manage pain and inflammation associated with lumbar disc abnormalities. In some cases, prescription medications may be necessary.
- Chiropractic Care: Chiropractic adjustments and manual therapy techniques can help improve spinal alignment and alleviate pressure on the lumbar discs.
- Physical Therapy: A physical therapist can design a customized exercise plan to strengthen the muscles supporting your lumbar spine, improve flexibility, and alleviate pain.
- Injections: Epidural steroid injections can provide temporary relief from pain and inflammation in the lumbar region. These injections are administered directly into the affected area.
- Discseel: Discseel is a new non-surgical procedure for lumbar degenerative disc disease.
If chronic low back disc back persists from degenerative disc disease, then you owe it to yourself to learn more about Discseel. This non-surgical procedure can seal the disc fissures that cause the pain. Inquire today to find out if Discseel is right for you.