According to musculoskeletal experts at Bach Mai Hospital, cleaning the house with high intensity in a short time creates great pressure on the spine and joints. To make the Tet holiday full of joy, everyone needs to proactively protect the musculoskeletal system with simple but effective principles.
Startup – a stepping stone not to be missed
Before starting heavy activities, the musculoskeletal system needs to be "heated" similarly to before exercise.
Just 5–10 minutes of gentle joint rotation exercises according to normal movement range, focusing on wrists, shoulders, back and knees, will help increase blood circulation and stimulate joint fluid secretion. As a result, joints move more smoothly, reducing the risk of muscle strain or sudden injury.
Lift heavy objects in the correct position to avoid back pain
Improper posture when carrying heavy objects is the leading cause of acute back pain and disc herniation.
The important principle is to always keep your back straight along the natural physiological curve, do not bend over. When lifting objects, lower the center of gravity by kneeling, holding the object close to your body and using the force of your feet to stand up. Avoid carrying heavy loads while suddenly turning around - a movement that easily causes immediate spinal damage.
Keep a reasonable job position, limit stretching
Stretching too far, trying to stretch, or squatting for a long time can easily put pressure on the shoulder joints, cervical spine, and knee joints.
When you need to get things in a high position, you should use a sturdy chair or ladder instead of standing on your knees. Keep the working position level with your eyes or chest to reduce overload on your neck and shoulders. If you are cleaning in a low position, you should sit on a small chair instead of squatting for too long.
Allocate work, give the body time to recover
Cleaning the entire house in one day can easily cause the body to become overloaded.
Experts recommend dividing work into smaller areas for many days. After each 45–60 minutes of work, you should take a 10-minute break for muscle groups to relax. Reasonable rest is an effective injury prevention measure.
Timely handling if injury occurs
If you experience sprains or soft tissue damage due to sudden twisting or twitching, manifested by pain, swelling, bruises..., you need to apply the R.I. C. E principle in the first 48 hours:
Rest (Relax): Stop activities immediately
Ice (Cold compress): 15-20 minutes/time, wrap ice in a towel
Compression: Light rubber band wrapping
Elevation: Elevating the lesion area higher than the heart level
Signs that need immediate examination
Do not be subjective if the following manifestations appear:
Severe pain, not reducing when resting
Joint swollen, deformed
Unable to hold, stand or walk
Numbness, weakness in hands or feet
This may be a sign of serious injury that needs to be examined and treated promptly.
