Bad back? You might be brushing your teeth wrong
Ergonomic Advice Part 1
Polyclinic Rehabilitation Institute is launching a consumer campaign to highlight the simple daily activities that are contributing to musculoskeletal conditions.
According to the Institution of Occupational Safety and Health, the majority of bad backs, aches and pains that are treated by doctors are non-work related, and therefore picked up at home or in leisure time, so PRI looked at some of the everyday tasks that people could be doing incorrectly and which are therefore impacting on their health and wellbeing.
After analyzing the problems that their patients present to us, we have highlighted the top ten simple activities – such as brushing teeth, using mobile devices or watching TV – that are regularly done in a position that puts muscles, joints and limbs under pressure. The following is a consumer guide showing how NOT to do them, the impact they can have and how to do them correctly.
1. Checking Social Media on Mobile Devices
What you’re doing wrong and how it can affect you – Whether sitting or standing, most of us hold devices in our lap, or below chest level, causing us to look down or lean forward, resulting in damage and muscle stiffness in the upper back and neck. Staring at the screen for too long can also cause eye strain.
PRI advice – Always hold the device at chest height, so the top of it is level with your eyes, and take regular screen breaks.
2. Brushing Teeth, Ironing and Washing Up
What you’re doing wrong and how it can affect you – Also known as ‘waiter’s lean’ these tasks often involve leaning forward over an object – such as a sink or ironing board – and repeatedly twisting, which can cause damage to your lower back, neck and shoulders.
PRI advice – Use a small foot stool or bathroom scale to lift one foot. This stops you from leaning, forces you to adjust your posture and keeps your lower back straight.
3. Vacuuming
What you’re doing wrong and how it can affect you – If you move your whole body while leaning and twisting to vacuum, it can hurt your upper and lower back. Similarly, over-reaching can put a strain on your shoulders and gripping the vacuum for extended periods is bad news for your elbows.
PRI advice – Keep your back straight and move your arms, not your spine. Take regular breaks or share the task with someone else. Make sure the vacuum isn’t too heavy for you to move BEFORE buying it.
4. Emptying the Dishwasher/Washing Machine
What you’re doing wrong and how it can affect you – If you simply bend from your waist to load or unload a machine – especially with heavy items such as pans or wet towels – you put strain on your upper back, lower back and hips. Kneeling is no better as it is torture for your knees, while repeatedly gripping and lifting items can damage your elbows.
PRI advice – Keep your back straight, bend from the knees and avoid kneeling. Load the heaviest items at the front of the dishwasher and don’t twist when unloading them.
5. Putting Babies and Children into Car Seats
What you’re doing wrong and how it can affect you – Twisting and leaning forward or over-reaching while holding the baby can harm your lower back and shoulders.
PRI advice – Hold the baby close to your body, bend with your knees and move your feet – don’t twist your back. Prepare by doing light back stretching exercises first.
Stay tuned for 5 more pieces of ergonomic advice next week.

If you’re suffering from a musculoskeletal injury, physiotherapists, massage therapists and chiropractors at PRI can help you.
For further helpful advice, please reach out to:
Tel: (416) 477-1101
E-mail: reception@priclinic.com
Web: www.priclinic.com