Laundry is a regular chore, but it can take a toll on your back if not done with proper ergonomics in mind. Bending, lifting, and reaching can strain your lower back, leading to discomfort or even injury over time. Here are practical tips to help you prevent low back pain and make laundry day a healthier, more comfortable experience.
Laundry is a regular chore, but it can take a toll on your back if not done with proper ergonomics in mind. Bending, lifting, and reaching can strain your lower back, leading to discomfort or even injury over time. Here are practical tips to help you prevent low back pain and make laundry day a healthier, more comfortable experience.
1. Adjust the Height of Your Washer and Dryer
If you have a front-loading washer and dryer, they are likely positioned lower to the ground. This setup often requires bending, which can lead to back strain over time. Elevating your washer and dryer on a pedestal can bring them to a more ergonomic height, allowing you to load and unload laundry with minimal bending. This simple adjustment can make a big difference in maintaining a neutral spine posture and reducing back pain risk.
2. Use Laundry Baskets with Wheels
Carrying heavy laundry baskets can quickly lead to back pain, especially if you’re moving them over long distances or up and down stairs. A laundry basket with wheels is an effective solution to avoid lifting and carrying. You can simply roll the basket from room to room, reducing strain on your back. This is especially helpful if you’re dealing with large loads or multiple trips.
3. Proper Lifting Techniques for Laundry
Even with a wheeled basket, there are times you’ll need to lift laundry items. Always remember to bend at your knees and keep your back straight when picking up baskets or heavy items. Avoid twisting while lifting, as this can put additional strain on your spine. If the load feels too heavy, break it down into smaller, manageable batches to reduce the risk of injury.
4. Creating an Ergonomic Laundry Room Setup
An organized laundry room can greatly reduce the physical effort needed to complete laundry tasks. Keep frequently used items like detergents and softeners within arm’s reach, preferably at waist level. Avoid placing items too high or too low to minimize the need for excessive bending or reaching, especially if they are heavy i.e. liquid laundry detergent. Arranging your laundry area to support efficient movement will not only help your back but also save you time.
5. Use a Step Stool for High Storage Areas
If you need to access high cabinets, a step stool is your best friend. Standing on a step stool allows you to reach items comfortably without overstretching, which can strain your lower back. When ironing or folding clothes, try placing one foot on the step stool; this can help alleviate tension in your lower back by promoting better posture.
6. Choosing the Right Laundry Equipment
Selecting ergonomic tools can make a big difference. Use lightweight laundry baskets that are easier to handle and choose an ironing board with adjustable height settings. Alternatively, there are no-iron fabric options that to get around this problem completely! Consider using drying racks that are reachable without bending too much and invest in a foldable table at a comfortable height for folding clothes, to reduce the need to bend or twist.
7. Take Stretching or Rest Breaks for Your Back Health
Taking regular breaks and performing simple stretches can keep your muscles avoid fatigue to stay relaxed and flexible. Here are some points to consider:
- Make sure you are standing in your own directional preference, which can be a great relief! Not sure, or don’t know what your back’s directional preference is? Try our quick online questionnaire to find out!
- Try some gentle stretches like side bends and trunk twists to help relieve tension in your back.
- Try setting a timer to remind yourself to take a stretch break every 15-30 minutes. Not only will this benefit your back, but it will also help reduce the overall effort you are feeling during any prolonged activity.
8. Footwear Matters: Wear Supportive Shoes
Even though most people leave their shoes at the front door, laundry day should be an exception. To reduce pressure on your back from prolonged standing avoid being barefoot or wearing unsupportive shoes on hard surfaces. Good footwear helps you maintain balance and reduces stress on your lower back, especially during tasks like ironing and folding clothes. If you don’t like wearing shoes, then investing in an anti-fatigue mat to stand on can help reduce discomfort for many standing tasks i.e. cooking, ironing, folding.
9. Plan for Frequent Laundry Days to Reduce Load
Doing laundry more often can help prevent excessive strain from large, heavy loads. Frequent laundry days mean smaller loads, which are easier to lift and transport. This simple habit change can significantly reduce the risk of back pain by minimizing the physical demands placed on your body.
10. Consult with Your Therapist for Personalized Advice
If you experience frequent or severe low back pain, consider talking to your therapist. They can provide tailored advice on posture and movement techniques that suit your specific needs. Your therapist can also recommend exercises to strengthen your core and improve your back health, making laundry day—and other daily tasks—more comfortable and pain-free.
Laundry doesn’t have to be a pain. By implementing these 10 essential tips, you can minimize your risk of back pain and enjoy a healthier, more comfortable approach to this important household chore. If you have any concerns about your back health, our team is here to help. Contact us at 416–925–4687, email physio@orthophysio.com or book online at this link for professional guidance from one of our expert staff.
