DIY.. Our top tips to help you avoid disaster!

Here are some of our top tips to help you avoid injuries and pain when doing DIY.

Start with stretches

DIY tasks can require a lot of strength and flexibility. They can also involve repetitive movements which can strain muscles and ligaments. Prepare your body for this intense form of activity by performing a few stretches before you begin. Our chiropractors can give you some advice on the best stretches for you if you are unsure where to start.

Avoid tight or restrictive clothing

Tight clothing can restrict your normal movements and force you to position your body in an awkward or unnatural way. Make sure you are wearing clothing that is comfortable and if working outside protects your body from excessive sun exposure.

Avoid carrying heavy loads

DIY projects often involve carrying heavy objects like bags of cement, buckets of paint, boxes of tiles, and rolls of carpet. Unfortunately, these heavy items can be difficult to handle and can cause injuries which necessitate chiropractic treatment.

Do your best to limit the carrying of heavy items. So, instead of carrying a heavy box of tiles, open the box and carry the tiles in batches. Use equipment like trolleys, wheelbarrows, and carts to lighten your load. If you are having items delivered, have them placed close to the area where they will be used.

Use the right tools

It’s much easier to avoid DIY injuries if you have the correct equipment. Take painting a ceiling for example. If you have a large paint roller with an extended handle, you can hold your arms at belly height instead of over your head. This dramatically reduces the amount of pressure placed on your back, neck, and shoulders.

Be careful when using a ladder

Ladder injuries are more common than you think. The best way to use a ladder is to:

Position it so it is directly in front of the object you are working on. Keep your shoulders, hips, and knees pointed in the same direction. Move the ladder frequently if you need to reach new areas to avoid reaching out too far. Always mind your step!

Be mindful of your posture

Do your best to think about your posture as you work around the home. Focus on keeping your spine straight and engaging your muscles as much as possible. Avoid twisting your spine or placing your body into an unnatural position for long periods of time.

Make sure to take frequent breaks

You should ease into your DIY project and take frequent breaks to avoid repetitive strain injuries that affect the muscles or ligaments.

You can also try to vary your activities so you don’t strain a particular muscle group. So, instead of painting 3 ceilings in a row, paint one then go and work in the garden or another room for half an hour. Stretching between each activity type can also be helpful as it reduces muscle strain.

If you feel like your back is going to suffer after your DIY project book an appointment to see your chiropractor as soon as possible!