No Excuses! Do Your Chores
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Household chores may not be everyone’s favourite activity, but they are tasks we all have to do on a regular basis. Chores include physical tasks that can be easy or hard and take place inside or outside the house. While it’s not an excuse to get out of your chores, it’s true that there’s a risk of musculoskeletal injuries (MSIs) while doing them. In 2009, 13% of women and 15% of men reported an activity-limiting injury while doing household chores, outdoor yard maintenance, home renovations, or other unpaid work (Statistics Canada, 2009).
It’s important to understand how MSIs can occur while doing household chores. A chore-related injury may result if done in an awkward position, if too much force is used, if the movement is repetitious, or if a sharp or hard object is handled for too long (Work Safe BC, 2008). MSIs can have long-term effects that may influence a person’s ability to work or take part in a favourite activity. In some cases, an MSI can also negatively affect a person’s emotional health (e.g., anxiety, depression).
To help reduce your risk of getting injured while doing indoor or outdoor chores, here are a few tips:
Shovelling Snow:
When shovelling snow, pick a shovel that is light (i.e., 1.35 kg [3lb] or less) and has a blade that isn’t too big (i.e., 25 to 36 cm [10 to 14 in]). The handle of the shovel should be at chest height. The shovel should also have a bend in the shaft to decrease your forward bending. Even if you’re physically fit for shovelling snow, make sure you warm up before starting. Ideally, you should walk for five to ten minutes to increase your heart rate and blood circulation before you begin. Additional ways to warm up are to march on the spot or do other tasks like brushing the snow off of your car. While shovelling, push the snow instead of lifting it to avoid lower back strain. If you need to throw the snow, only throw a light load and point your feet in the same direction you are throwing. Don’t twist your body to toss the snow. Drink water to stay hydrated and take breaks often, so you don’t get too tired too fast. For every 15 minutes of shovelling snow, rest for two to three minutes or up to 15 minutes in very cold weather.
Folding Laundry or Making Dinner:
Think about using a counter space that is not too low or too high for your chore since this can create an awkward working posture. As a guide, your work surface should be at the height of your elbows. This is to keep a proper working posture with your head over your shoulders and shoulders over your hips to maintain upper-body alignment. Also, work within an easy arms reach.
Household Repairs:
When doing household repairs, avoid using sharp or hard objects (e.g., pliers) for too long. This pressure can cause tissue or nerve injury to the area where the object presses against your skin. You should also think about switching up your tasks and working on a variety of chores throughout the day. This is to avoid repeating the same movement over and over again.
Other ways to avoid MSIs are to use a teamwork approach that allows you to switch tasks with someone else. You may want to try doing the heavier tasks first, before you become fatigued. Household chores can’t always be avoided, but with a little planning, injuries to your muscles, joints, and bones can be prevented.
