by Julie Hodges
Do general strength training to reduce springtime aches
One of the great things about springtime is that we get to rename our chores so they are more fun and satisfying. Household chores become “spring cleaning” and “home improvement projects,” and outdoor chores become “cleaning up the yard” and “taking care of the garden.” Such positive terminology spurs plenty of motivation to move those muscles.
The only real downside to our renewed vigor is the achy muscles we feel after a full day’s work. If you do a general strength training program just twice a week, your springtime aches will be noticeably reduced. In the meantime, here are some tips you can use right away. Call it your “chore training.”
Let’s start inside the house. When you are washing at the kitchen sink, give your back a break by standing in a wide straddle. This will lower your body height and put you into better posture. By supporting more of your torso against the countertop you won’t be hunching as much when reaching into the sink, thus alleviating excess strain on your back muscles.
When it comes to wiping down the countertops, keep one hand on the countertop for support while using the other hand for cleaning. Switch hands frequently. Clean large surface areas with your non-dominant hand and use your dominant hand for detail work. Same idea goes for dusting and other general cleaning around the house.
When mopping floors and vacuuming carpets stand in a lunge position rather than legs side by side. Keep your left leg in a front lunge while your right arm pushes the mop or vacuum, or vice versa. Prop your arm on your lunge leg for added back support.
Keep the mop or vacuum cleaner close to your body and make small strokes. Longer strokes can strain your back, especially if you reach in a diagonal or twisty motion. Keep switching your lunge leg and working arm.
When moving furniture around or painting a room (two projects I’ll be tackling in the next few months) always use proper back mechanics. By this I mean engage those abs and lift with your legs by squatting instead of bending over and using your back.
Be it a sofa or a roller paintbrush, keep the object as close to your body as you can, and stay centered and balanced on the object. Try to use both arms equally and together rather than just one arm at a time. Keep your body square to your work space.
When it comes to working outside the house, the principles are the same. If you are mowing the lawn manually, shoveling or raking keep your body close to the tool. Avoid pushing or pulling in long or diagonal strokes.
Use proper back mechanics when lifting and carrying heavy objects. It’s better to make frequent trips with lighter loads than to try and lift more than what your back can handle. One false move and your back may tell you that you’re done with yard work for a while.
When weeding, planting and working on the ground keep your body as close to your work area as you can, again avoiding those long reaches. If you are seated or on your hands and knees, keep one hand or arm on the ground for back support while you work with the other hand. Switch hands periodically.
Last but not least, take frequent stretching breaks – roll your shoulders, stretch your neck from side to side, stretch your back in all directions that feel good, open and close your fingers, gently roll your wrists, and stretch whatever other muscles you’ve been working.
My husband and I are jumping into our projects, which include building a small tree house for our kids, and we are very mindful of all these tips and habits. So far so good. Take care of your back and body, and enjoy your seasonal chore training.
Julie Hodges graduated from Cornell University and has a master’s degree in kinesiology and a minor in sport psychology from the University of Maryland. She is a former competitive gymnast and is ACSM Health & Fitness Instructor® certified by the American College of Sports Medicine. Julie and her family live in Anacortes. E-mail her with comments and questions at .
