DIY no only saves money, it enhances the value of your home. With today’s range of modern fitted furniture you can do so much more, and get professional results without having to pay someone else!

But if you are like most “DIYers” the tasks you are taking on are likely to be far removed form your normal every day activities. Failing to remember this simple fact is the reason why so many DIY enthusiasts suffer aches and pains, particularly in their backs.

Back pain is due to the unaccustomed and prolonged stretching of tendons and ligaments in the back. If this strain continues it can lead to a gradual loss of support to the spine, and joint wear and tear. Pressure can also increase on the spinal nerves and cause pain elsewhere.

The result is a mild injury, such as a mild ache in the lower back. DO NOT work through ache. It is a sign that something is wrong! If you continue to work then further damage can occur to the soft tissue structures which may give rise to sharper pains. The body’s response to this is to lock the affected area by causing the muscles in that region to go into a spasm. This is to try and prevent further injury.

At this point people usually consult a Chiropractor saying that “my back just locked up this morning when I got up”.

Usually the case history will reveal that the patient has been busy installing that new kitchen at the weekend.

Whilst chiropractors are always available to help ease those DIY pains, they much prefer that their patients try to prevent injury as much as possible.

So that you can enjoy the fruits of your labour, here are some simple guidelines to help ensure that improving your home does not become a pain in your back!

LIFTING AND CARRYING

Always lift heavy weights extremely carefully. Approach them slowly, getting a firm grip and taking the weight with your legs, not your lower back! Always keep the load close to your body and try not to pivot on your legs but turn the whole body. If you have to move heavy loads, either get help or use a wheelbarrow. Most DIY centres now sell two wheel trolleys, which are very good investment if you do a lot of DIY.

KNEELING

It is always better to kneel on one leg rather than bending down repeatedly from the hips. If you suffer from knee problems or osteoarthritis use a cushion to kneel on. If you must bend, keep the back as hollow as possible.

WORKBENCH LEVELS

Working constantly at one task means movement are repetitive. This is the prime cause of strains and sprains. If possible, carry out short periods of activity on a variety of jobs rather than slogging away at the same one all day.

KEEP WARM

Chilled muscles are more easily strained. So keep yourself warm and covered. Wear several layers and take them off as you warm up.

REST PERIODS

However anxious you are to get the job done, it’s sensible to take regular rest periods. A sit down with a cup of tea can make you feel better in the days to come too! Not taking a regular break is a bad for your back continually working in the same position.

THE MORNING AFTER

If the next day you find that you ache, rest and recuperate! Should the pain persist, consult us and we will advise whether you should apply heat or ice packs to the area, or whether you require treatment.

REMEMBER: Be sensible! Take simple precautions and don’t work beyond your capacity. If you exercise and keep fit, you’ll be in much better shape for tackling all those DIY jobs.