A clean house is always a good feeling and can make us feel refreshed and energized. But does your daily mopping and cleaning turn into a challenge for you? Doing household chores isn’t always easy, and it is a 24-hour job that isn’t paid by money but by pain. However, it is an unavoidable task. Somehow we have to face the pain and manage it as a part of our daily routine. So let’s check some quick hacks for managing this unpaid pain. Avoid clinging too much to NSAIDs, and try some natural remedies!
Why do household chores cause back pain?
Your back pain is likely the result of muscular imbalances that developed over time. While it may seem like your pain occurred overnight, it’s more likely that poor posture, repetitive motions, and chronic straining may be the reason for it. For example, sitting for long hours in the office or car may have taken a toll on your body, leading to muscle strain. Your body is then forced to work daily with this dysfunction, which can eventually end up in vertebral injuries.
It would help if you learned how to get out of this condition and get the task done without triggering your back pain.
Types of back pain due to household jobs
For some, back pain may be due to a simple muscle strain; for some, it may be due to wear and tear or nutrient deficiency. Identifying the cause can help you significantly manage this disorder. Household chores can also cause severe injuries due to continuous wear and tear of the back muscles and vertebral disc. Some of the diseases that might be the cause of your back pain are given below:
- Piriformis syndrome
- Sacroiliac joint dysfunction
- Spinal osteoarthritis
- Degenerative spinal disorders
- Coccydynia
- Endometriosis
- Spinal osteoporotic fracture
- Obesity
Who is most affected by back problems due to household jobs?
Women are always the most common back pain victims, especially those in the perimenopausal age group, i.e., above 40 years of age. Menopause and related hormonal imbalances might be the reason for it. This is when osteoporotic changes begin due to declining estrogen and calcium levels and considerably affect your bone health. Low back aches and pelvic pain are the common presentations among them. Risk factors include poor nutritional habits, overweight and obesity, metabolic diseases, poor bone mineral density due to hormonal changes, psychological stress, changes in circadian rhythm affecting sleep patterns, Vitamin D deficiencies, bone degeneration, muscle atrophy, and sarcopenic changes due to aging, etc.
How to manage back pain due to household chores?
There are many natural remedies to manage back pain due to household chores. Here are some steps to manage your back pain. If your back pain is severe, choose an Ayurvedic treatment for back pain in Kerala.
Know your limits and plan accordingly.
As muscle strain exists, you are supposed to take sufficient breaks between your chores. It will make you feel better both physically and psychologically. Also, it would be best to take utmost care to avoid an injury, as persistent strain can injure your muscles and associated structures.
Perform Some Gentle Stretches:
Gardening and other housework can be as hard on the body as exercise. So, just like you need to stretch before and after the workout to avoid injuring yourself, you should do some gentle stretches before and after your household chores.
Apply Some Heat
 Applying heat over strained muscles can relieve muscle tension and render you pain-free. In addition, it increases circulation, relieves inflammation and edema, and reduces muscle stiffness.
Keep your spine neutral.
A poor posture might be the reason for your back pain, so keep your posture permanently neutral.
Avoid twisting wherever possible, find and develop core support, and don’t overdo it.
Natural remedies
Depending too much on NSAIDs can worsen your health in the future as these tablets do not provide long-term relief and may affect the functioning of other organs. So instead, go for those time-tested natural home remedies and make your life healthy and happy.
- Epsom salt bath
- Anti Inflammatory herbal drinks like ginger tea, ajwain tea, dashamoola tea
- Milk processed with Turmeric and Garlic
- Hot and cold compress
- Maintain a good posture
- Massage your entire back with herbal emollients like eucalyptus oil, gandhapura oil, etc
- Stretch out your back muscles before and after work
- Maintain a healthy weight
- Make changes in your diet by including anti-inflammatory and nutrient-rich ingredients in your diet
- Meditate for a while by keeping your spine straight for a relaxed mind and back muscles
Ayurvedic Treatment in Kerala also offers natural healing for back aches.
Conclusion
Know the triggers of your back pain during housework and provide modifications to how you clean your home to reduce and relieve your back pain. When even the slightest movement can cause pain, it is not easy to avoid it altogether. Still, it can reduce symptoms with some natural remedies and modifications to your chores.
