Guide to injury-free DIY
DIY posture
When carrying out DIY, there are four main positions that need careful consideration in terms of deciding which posture is best to adopt - low lying, kneeling, standing and reaching.
Chartered physiotherapists recommend adopting a comfortable posture in whatever task is being carried out so that unnecessary muscle strain to any particular area of the body can be avoided. Here are some facts about the main DIY positions we may adopt.
Low lying
Lying on the ground on either side, on your back or front to tackle tasks at floor level, such as fixing leaky pipes, unblocking sinks, working with fuses and wiring, working in low level roofs, etc.
- Plan your DIY work and anticipate how long you are going to be in a specific position. You may need to take short breaks during the task to help reduce the likelihood of injury
Kneeling
Kneeling on the floor on soft or hard surfaces for tasks at waist level.
- Avoid bending too far forward as this could strain the back
- Get up regularly to avoid cramping and to restore circulation
Standing
Standing up for tasks at chest or head level.
- Make sure you are standing on both feet and have a good stand. Avoid twisting and bending to reach your work tools
Reaching
Standing up for tasks that are high up which may require stretching out arm(s) in order to reach.
- Use a ladder to help access hard to reach places. Keep upright on ladders and make sure it is secure when being used
- Avoid lifting the shoulders towards your ears when reaching out
- If possible, use extension poles to reach further without straining and compromising safety
