7 Tips to Prevent Back and Neck Pain Doing DIY

Bank Holidays can mean relaxing, perhaps a barbecue in the garden – and catching up on DIY jobs.

Unfortunately, Do-It-Yourself projects are responsible for about 200,000 accidents in the UK every year. As the bending, stretching and balancing acts involved in tasks around the home tend to be unusual, not surprisingly unprepared muscles easily get injured by twisting, overstretching or bad lifting techniques.


How to prepare for DIY

  • Clothes: make sure your clothes aren’t restricting your movements or are likely to catch on things
  • Stretch: warm up and do a few basic stretches to loosen your muscles before work. Here are a few suggestions to help you – Read more here.
  • Goals: be realistic about what you can achieve in he time you’ve got so you don’t overdo it or rush. Give yourself time!
  • Tools: using the right ones makes jobs easier; for example, use an extension to a roller or brush to reach the ceiling.
  • Vary your activity: don’t do the same movements for longer than 20-30 minutes.
  • Don’t twist: check your positions and make sure you’re not twisting.
  • Take Breaks: relax, stretch and drink water.

If you’re overextending yourself or twisting round to reach an awkward spot, don’t! Get down, move the ladder and reposition yourself to face the area you’re working in. Straining your neck and back muscles by turning at the waist puts your spine under stress and may lead to painful consequences and even long-term injuries.

Safe Lifting and Bending

Planning can save you some painful mistakes. Rushing a job often leads to lifting too much in a hurry – and a poor technique leaves you with strains and injuries.

Here are a few tips to help you carry a load without harming your back.

  • Be realistic about what you can comfortably manage to lift and don’t be tempted to exceed it.
  • Keep your knees bent and your legs hip-width apart when lifting or carrying a load.
  • Align your head and shoulders above your waist and hips.
  • Hold the load close to your body as you walk.
  • Minimise stress to the lower back by keeping your elbows bent and close to your body as you lift and carry.
  • Crouch or bend the knees to lift a load – DON’T bend from the waist!

We hope you enjoy successful and injury-free DIY projects. And don’t forget to book in for a check up with our chiropractors or physio here at Sundial.