1. Pace yourself: Plan what you need to do and be realistic about what is achievable. You may want to do different rooms / tasks on different days so you are not doing everything at once and getting exhausted. Break down your housework into smaller tasks and pace yourself throughout the day. Avoid overexertion by taking frequent breaks and alternating between different types of activities – can you manage some tasks whilst sitting (maybe dusting some ornaments or tidying a drawer, or even ironing with the board at sitting height). Listen to your body and rest when you need to, to prevent exacerbating your pain. Muscles can often benefit from just 5 minutes of rest, so doing a mix of some standing, some sitting and some walking activities can help to preserve your energy.
2. Modify your movements: Consider adapting your movements and using ergonomic tools or assistive devices to minimize strain on your body. For example, use long-handled tools for cleaning or “reachers” to pick up objects from the floor without bending over. Cordless vacuum cleaners are often much lighter than corded, upright ones. Ask people to help with chores, particularly if they live with you or offer to come in and help! There are no medals for doing chores all on your own. Find techniques that reduce the impact on your joints or muscles and make tasks more manageable. Be mindful of the cleaning products you are using. Some strongly scented ones can give people headaches which adds to pain. Try to find products that you know will suit you.
3. Use proper body mechanics: Pay attention to your posture and your movements while performing housework. Lift objects properly by bending your knees and using your leg muscles rather than straining your back. Avoid repetitive movements that can aggravate your pain and try to maintain a neutral spine position whenever possible.
4. Prioritize and delegate tasks: Identify the most important tasks and focus on those while letting go of non-essential chores. Delegate tasks to family members or consider hiring help if possible. Remember that it’s okay to ask for assistance when needed, as managing chronic pain requires prioritizing self-care and reducing stress on your body.
5. Apply self-care techniques: Incorporate self-care techniques into your routine to manage pain and promote relaxation. This may include applying heat or cold compresses to painful areas, practicing deep breathing exercises, using relaxation techniques like meditation or guided imagery, or engaging in gentle stretching exercises to improve flexibility and reduce muscle tension. Also, make housework fun! Sometimes putting your favourite music on and dancing whilst cleaning the kitchen or washing up etc can get your endorphins, or pleasure hormones flowing, and these are the body’s natural pain killers. Have something nice to treat yourself to when the chores are over and enjoy your achievements. Don’t worry if something is not perfect, or if someone does not do it quite the way you would. Use the good-enough rule and ask yourself if it looks a bit cleaner / tidier / fresher than it did yesterday. If it does, it’s good enough!

Remember, it’s essential to consult with your healthcare provider or a pain specialist for personalized advice and guidance on managing chronic pain effectively while performing household tasks.

Dr Sue Webb
Clinical Psychologist
May 2023