Household chores are a full-body workout
As the pandemic dragged on, women, specifically mothers, had their work cut out for them, juggling working from home with household chores that can take a real toll on physical well-being. Household chores can already be a full-body workout: vacuuming, cleaning windows, picking up your kids' toys, washing dishes, you name it, these chores can leave you feeling sore the next day. At the same time, with so much technology and so many gadgets available, some people take a more sedentary approach, and that shift brings its own aches after a day of chores, day after day.
Like any exercise, it's common to feel sore after rigorous activity. But with the help of physical therapy and the right approach before, during, and after your chores, you can reduce unwanted soreness and prevent injury.
Stretch before starting your chores
We stretch before we work out, and it's the same with household chores. It's good practice to stretch right after getting out of bed, focusing on the major muscle groups, neck, hips, torso, wrists, legs, especially whichever group will be doing the most work. If you're planning to clean the windows, for example, stretch your arms and hips first. Stretching gives your body the flexibility it needs to work throughout the day and helps prevent injury and strain. Talk to a licensed physical therapist for the best exercises to prepare for any workout.
Use good posture and pace yourself
Many of us underestimate the importance of good posture. Poor posture puts too much pressure on the areas absorbing that strain. Your therapist's guide to good posture: keep your legs shoulder-width apart, knees slightly bent, and back straight. Picking up objects from the ground also calls for good posture, heavy objects should be lifted with your knees bent and your back straight, as if squatting. Using your back to lift heavy objects is a common habit that can be dangerous and lead to injury.
Take breaks and switch it up. If you've been scrubbing for a while, put it down and move to another chore for a bit, this prevents overusing any one muscle group, since using the same muscles for too long can lead to chronic pain and make it harder to finish the job. Allow yourself breaks; your health matters more than finishing the chores on schedule.
Cool down and monitor your pain
Every workout needs a cooldown phase, and chores are no different. Aim for 15 to 20 minutes of stretching afterward to relieve tension and decrease soreness the next day. Icing the areas that hurt most can help, just place a thin cloth between your skin and the ice. It's normal to feel some soreness, but if pain lasts more than 24 hours, something is wrong, and it's worth having a physician check it out. Ignoring pain can lead to something worse, such as arthritis, it's better to be safe than sorry.
Your physical therapist can always offer more advice and teach you the best techniques for the chores you do most. Even the simplest chore can affect you physically, so take care of yourself above all else.