Ergonomics in housework will help us to perform these tasks with a lower risk of suffering any injury at our backs. Many of the chores are a great effort for your back. There are several ways to protect sweeping, vacuuming, cleaning windows, ironing, washing dishes, working in the kitchen, making beds or go shopping. Sweeping and mopping the floor, make sure that the length of the broom or mop is enough to reach the ground without bending. If not, change the instrument because it is impossible to use without overloading your spine. Hands should be able to hold the broom or mop maintained between the height of his chest and his hip. When sweeping or scrubbing broom or mop move as close as possible to their feet and do it just for the movement of the arms, without follow at the waist, making sure your spine is constantly kept vertical and not tilted. When vacuuming, take the same position as scrubbing the floor, bend your knee more advanced. If you have to bend down to vacuum under furniture, crouch and supporting bending one knee on the ground. Watch your spine remains straight and, if you tilt it, support the free hand on the knee or the floor. When cleaning glass and tiles, when using his right hand below the right foot and left delay, place your left hand on the window frame to shoulder height and use the right to clean. After some time, reverse the position and use the left. Make sure that the arm has the elbow flexed clean and wipe from the level of your chest to your eyes. To clean up that level, stand on a ladder or object and keep a hands supported. Watch your spine is straight and the weight is distributed between your feet and hands have supported. When ironing, the ironing board should be relatively high, reaching the height of the navel or slightly above. If standing, keep one foot raised and resting on an object or an alternate footrest and foot after another. If at any time due to strain on the surface, lower the foot pegs, retráselo on the other foot and support the hand that holds the sheet not on the table. This way your weight will be maintained by the hand that draws and two feet and not support your spine. In this position, use the arm, not its weight, to press the plate against the table. When doing the dishes, make sure the sink is approximately the height of your belly button, so you can hold a plate on it with the spine straight and your elbows at an angle of 90 degrees. Keep one foot up resting on an object or an alternate footrest and foot after another, making sure that your spine is kept straight. Passing of a breast plates sink to another, do so only with arms, without moving your waist. If you have to look in kitchen equipment cabinets located at ground level, consider changing its distribution. The most weight should be placed at a level between your hips and chest. There is no reason to keep on the lower shelves for heavier items. If you have to look for in a rack or cabinet placed at ground level, you have several ways to do it. The first is squatting in front of the cabinet, if his knees will allow and will not be long.Doing so will keep your feet relatively far apart to improve stability and, eventually, support one of his hands on the counter. The second way is to lean the right way: place perpendicular or obliquely to the cabinet, so that fits (for example) on your left, place your left hand on the counter and lean while supporting his weight on his right leg and lifts left back, by an uprising in scale. This system is useful when there is going to stay in a stooped posture a long time and what to remove is not very heavy. If you have to stay some time looking in the closet, brace yourself with both hands on the counter, kneel in front of the cabinet to support your buttocks on your heels or maintaining the support of one of his hands on the counter. If you have to lift very heavy, place it on the floor and lift with a load diagonal. In making the beds, deposit the sheet on the bed and secure the ends under the mattress corners as follows: Stand in front of the corner of the bed, with the tip of one foot in front of the rim and the other parallel to edge that forms the corner. In that position, bend your knees, lift the corner of the mattress with the hand on the side whose foot is in front at the edge of the bed if necessary, pulling the knees to help, and with your other hand underneath the sheet passes. If you're aching back, instead of this form can kneel in front of the corner and set the ends of the sheet under the mattress in that position. In that case, brace yourself in bed with his arms to kneel and stand up. If the bed is against the wall of one of its ends, remove it before so that it can completely surround. When you go shopping, try to avoid having to carry their purchases. It is best done twice a week and bring him home purchase to load and carry several kilos in weight. If you must ship the purchase, use a car. If you have no choice but to transport personally buying, car, use a backpack or distribute the weight evenly between both arms, keeping as close to your body to avoid carrying more than two kilos on each arm. ..

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