Chronic back and neck pain among housewives is not just an age-related issue but largely a result of daily habits and lifestyle.
Repetitive Household Chores
Tasks such as sweeping, mopping, washing clothes, and cooking involve repetitive motions. Constant bending, twisting, and stretching put excessive strain on the spine and surrounding muscles. Over time, this leads to stiffness, pain, and sometimes even disc-related conditions.
Prolonged Standing
Standing for long hours while cooking or ironing stresses the lower back and legs. Without proper posture, this can compress spinal discs and trigger chronic back pain.
Heavy Lifting
Housewives often lift heavy buckets of water, grocery bags, or even children. Lifting incorrectly, without bending the knees or supporting the back, can cause sudden injuries or contribute to disc bulge and slipped discs over time.
Poor Posture
Many housewives bend forward while cleaning floors, wash utensils in low sinks, or sit hunched while sewing or using mobile phones. These awkward postures gradually strain the neck and upper back.
Lack of Rest and Self-Care
In the rush of completing daily tasks, housewives rarely give themselves adequate rest. Ignoring early signs of discomfort allows minor pain to turn into chronic spine conditions.
Fortunately, chronic back and neck pain does not always require surgery. With the right approach, housewives can protect their spines and manage pain naturally.
Ergonomic Corrections
- Use long-handled brooms and mops to avoid bending too much.
- Adjust kitchen counters or use stools to prevent constant forward bending.
- Maintain an upright posture while working.
Daily Stretching and Exercises
Gentle stretches and strengthening exercises improve flexibility and support the spine. Focus on neck rotations, shoulder rolls, back stretches, and core-strengthening exercises like pelvic tilts. Just 15-20 minutes of exercise daily can make a significant difference.
Weight Management and Nutrition
Excess weight increases pressure on the spine, especially the lower back. You can support your bone and muscle health with a well-balanced diet high in calcium, vitamin D, and protein. Staying hydrated also helps maintain disc health.
Non-Surgical Treatments
- Non-Surgical Spinal Decompression Treatment: It is a highly effective, non-surgical treatment that gently stretches the spine, relieves pressure on discs and nerves, and promotes healing.
- Physiotherapy: Personalised exercise plans help strengthen weak muscles and improve posture.
- Lifestyle Modifications: Taking small breaks, avoiding overexertion, and practising stress management techniques can help in preventing pain flare-ups.
