- by Robina Palmer, Physiotherapist, Co-Owner Sun City Physiotherapist
With all the new TV shows about home improvement and do it yourself projects, I have seen an increase in injuries in the clinic ranging from repetitive strain injury, back and neck strains, and muscle spasms. Many of us forget that a Do It Yourself (DIY) project can be strenuous and may involve movement and postures that we don’t normally do in our daily routines.
The best way to prevent unwanted injuries is to plan and be prepared. By being prepared, we eliminate, or at least minimize, the need for rushing – especially when a DIY project exceeds its estimated timeframe. This will allow for adequate rests and, hopefully, a pace that will ensure you are working in manageable chunks. Being prepared will also help to prevent the careless injuries that occur when we start rushing and forget or are unable to accommodate common safety practices. Remember that we often overestimate our abilities and underestimate the amount of work required.
Another way to prevent injury is to know your limitations. Know your tolerance for a particular activity and know when to ask for help. Recognize when you are tired and listen to your body when it starts to ache. This doesn’t mean you have to abandon the project, (although I use that card frequently with my husband) it just means that your body needs a break or a change in activity or posture.
Unfortunately, do it yourself projects aren’t always conducive to role model postures. In fact, they are often quite the challenge to adapt a biomechanically sound position that will minimize the stresses placed on the body. Here are four postures that will help to minimize the forces and stresses placed on the body during home renovations or home improvements projects.
Lying on the ground on your side, back or stomach will allow you to perform tasks at floor level (wiring, leaky pipes, blocked sinks). This position will put you on the same level as your job but will prevent the urge to kneel and crouch over.
If a task is at thigh level, try kneeling on the floor. This will allow you to keep your back straight. Use kneepads or a cushion to protect your knees if the surface is hard. Get up regularly to restore circulation and to avoid cramping. Avoid bending too far forward as this could strain your back. If you are unable to kneel, try sitting on a low chair.
Tasks that are at chest or head level are best addressed in the standing position. Make sure you minimize the need for reaching by being as close to the task as possible. Widen your stance to improve your stability. Move your feet when turning side to side to avoid unnecessary twisting and bending.
Projects that are overhead or high up may be made easier with a ladder. This sounds elementary, but I am often guilty of this. It is so much quicker to stand on tiptoes and strain to reach. What a difference that ladder makes – to actually see what you are doing and to not strain your arm and calf muscles. An extension pole is another way of reaching up high without compromising safety.
Make sure you drink plenty of water to help keep your muscles hydrated. At the end of the day, reward yourself with a hot bath or shower to relax those hard worked muscles. Try some gentle stretches for the back, neck, arms and legs.
Enjoy your masterpiece, or if you are like my husband and me, your work in progress.
This is provided as general information only and is not intended to be relied upon as medical advice. Robina Palmer is a registered Physiotherapist and co-owner of Sun City Physiotherapy. She can be contacted at Sun City Physiotherapy’s downtown, St. Paul Street clinic by calling 250.861.8056, or via email at: rpalmer@suncityphysiotherapy.com
