Avoiding lifting and straining

Tips to avoid lifting and straining

GOAL: unload your tissues for 4–6 weeks by minimising/avoiding lifting and straining. This will help your tissues recover and decrease your symptoms. If you think about your day, there's a lot you might not be able to change, but adjusting just 30% of your tasks to avoid lifting and straining for just 4–6 weeks can make a huge difference.

The key to managing your lifting restrictions is: to pause.

You need to re-think any lifting you do – that includes even normal or routine things.

Ask yourself:

• Does it have to be done now?
• Can someone else do it?
• Can it be modified to avoid lifting or straining?

Congratulate yourself on every lifting or straining task you do differently or avoid during your healing period.  Remember, this will make a HUGE difference.

Ask for help

• Ask your family and friends for help. Explain that you're making this change for a short time until you're allowed to lift again.
• Set up routines with your support people. Clearly tell them what you need and when, for example help vacuuming the house every Tuesday morning, someone else to bath the children in the evening etc.

Around home

• Consider hiring help for housework or to look after children to reduce your physical effort.
• If you have a wood fire, ask someone to stack wood inside or just bring in 1–2 pieces at a time.
• Go into lunge position to put wood in the fire or put other things down on the floor.
• Work at waist height on work and kitchen surfaces – use a chopping board to increase the height.
• Store frequently used or heavy objects in easily accessible places – preferably at waist height.
• Use a pick-up stick (available from chemists) for picking up objects from the floor.
• Do household tasks in short bursts. Change between tasks.
• Use long-handled brushes and mops to avoid straining your back.
• Don't vacuum. If you absolutely have to, do one room at a time, with breaks in between.
• Break down any load you need to lift into smaller, lighter bundles and change tasks – for example, take one third of the washing out of the machine, then hang it, take another third out etc.
• Use a trolley to move your washing rather than lifting a basket.
• When lifting light loads, always hold the object close to your body, keep your back straight and bend your knees to lift rather than bending your back.
• Lunge to empty the lower level of the dishwasher, put items on the kitchen top then put them away.

If you have small children

• Children need plenty of encouragement, as they can become frustrated that you're not able to lift them. Turn daily activities into games where possible.
• If your child is old enough, spend time explaining that 'Mummy can't lift for a while and you need to be a big boy/girl and show me how you can do it'
• Try using engaging phrases such as: 'I bet you can't do that ... Can you really? Oh, yes you can!'
• Use a reward system eg. use start charts to reinforce positive behaviours and add some fun.
• Plan activities that require lifting around the times when you have some support from a family member or friend. Ask older children to help, if appropriate.
• Limit the number of tasks or outings you do each day. Managing children when you have lifting restrictions is more time-consuming, so you'll need to plan for that.
• Use a walk-in shower if possible, to avoid needing to lift children over the edge of a bath. Have a shower together and make a game of them washing and rinsing themselves so you don't have to lean forward to wash them.
• Place a small, non-slip stool on both the inside and outside of the bath. Stay close to your child while they climb up and over the side of the bath using the stools.
• Decide whether your child really needs a bath, or whether a face washer might be suitable to clean  really grubby areas.
• Use a stool to allow your child to climb up onto the change table and cot where possible. Stay close for safety.
• If your child is old enough, consider moving them into a single bed rather than using a cot.
• Teach your child to climb in and out of the car seat safely. Allow plenty of time when planning trips to avoid the temptation of lifting them in yourself.

Managing a newborn baby

• Leave the baby capsule in the car.
• Lift your baby out and use a sling or pram instead of the capsule. When lifting, step one foot in front of the other and avoid twisting when you lift.

Shopping

• Set up an online grocery account and have your shopping delivered to your door.
• Use a lightweight shopping trolley rather than shopping bags to carry goods.
• Break down the load you need to lift into smaller, lighter bundles.
• Plan the amount of walking you need to do while shopping. Try to rest every 20 minutes.
• Walk slowly and carefully, maintaining good posture.

Toileting

Do not strain when emptying your bladder or bowel. The best position to sit on the toilet is:

• Sit leaning forward, with your feet flat (always sit on the toilet seat – don't hover over it)
• Use a stool if your feet don't touch the floor
• Put legs wide apart, with your elbows resting on your thighs
• Let your tummy bulge out and relax
• Stay relaxed on the toilet. Relax your breathing.
• Support and pressing up over your vulva can help coordinate your muscles to empty well.
• Allow yourself time. Don't rush.

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