Technique Tweak to Save Your Back and Knees – A Simple Way to Reduce Pain
Your back and knees will inevitably protest when you spend all day kneeling or bending over to move things around on the floor, especially if you do it every day, five days a week. Kneeling for long periods can also strain your hips and knees, resulting in pain and stiffness after work. Fortunately, you can reduce pain significantly with a few simple tweaks to your technique. These adjustments take just a few minutes to practice at the beginning of each day but will help ease discomfort and reduce long-term wear and tear on your back and knees.
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A few simple adjustments to ease discomfort
The first and most important adjustment is to use a knee pad. A knee pad will protect your knees from the hard concrete and allow you to kneel more comfortably in the long term. If you kneel on your concrete floor all day, your knees will scream.
Next, ensure you are in a kneeling position that keeps your back straight and aligned correctly. This will reduce the strain on your back and knees. When moving things from the floor, try to avoid using your hands too much. You can also wear gloves, especially if you are working with chemicals.
Keep your knees bent at around a 90-degree angle to protect your lower back. This will ease the strain on your back.
Easy tweak technique that saves your back and knees
The first thing you should know when kneeling is how to distribute your weight on your knees. You might think that as long as your knees touch the floor, it’s good, but it’s not. If you’re putting all your weight on your knees, you’re putting unnecessary stress on your knee joints. The next thing is about your posture. Most people, when kneeling, tend to lean forward. This can put extra pressure on your lower back and spine. And last but not least is your grip. The standard pose suggests that you use your palms while kneeling. This can cause unnecessary strain on your wrists and fingers.
Squat, don’t hunch over when you kneel.
If you find yourself constantly hunched over when you are kneeling, it might be time to consider switching to a squatting position. Squatting is an excellent way to reduce knee and back strain, as you are in a position that keeps your spine aligned correctly.
Squatting also involves different muscles than kneeling, which means you will be less likely to experience pain. Squatting while working on the floor is a simple way to reduce pain, especially in your knees.
It is also an excellent technique if you are trying to lose weight; squats are one of the best exercises for toning your legs.
Technique Tweak Turn your feet in while kneeling.
When you are kneeling, try to turn your feet inward. Turning your feet inward will help you to maintain a straight alignment with your back, which will help to reduce pain.
Turning your feet inward will also help you maintain a better balance as you move things on the floor. To turn your feet inward, you must ensure that you kneel with both feet directly beneath your knee.
This will help you to keep your feet turned inward, which will help to reduce pain. Turning your feet inward is also an excellent way to protect your knees from injury if you work on a tough surface.
Change positions often
Changing your position regularly is a critical way to reduce pain. If you have been kneeling on the same spot all day, your knees will likely be complaining. Changing your position every 20-30 minutes will help to reduce this pain.
You are less likely to experience long-term knee damage when you change positions regularly. If you kneel on the same spot all day, you are more likely to develop pain in your knees and uneven wear and tear.
Changing your position regularly will also help you to stay alert and engaged. If you kneel in the same spot all day, you may lose focus and become bored.
Stretching is key!
Kneeling for long periods can cause your muscles to tighten. This is particularly true if you kneel on concrete, as concrete is a very tough surface.
Stretching after your day of kneeling is an excellent way to reduce pain and prevent injuries. Try lying on your back and extending one leg in the air to test your lower back. Hold this position for around 30 seconds, then repeat with the other leg.
To stretch your knees, you can stand with your knees slightly bent and then bend forward at the hips. Make sure to keep your back straight as you are doing this. Stretching regularly will help to relieve pain and prevent injuries.
Kneeling on the floor is a tough job. However, with a few simple adjustments to your technique, you can reduce pain significantly. These adjustments take just a few minutes to practice at the beginning of each day but will help ease discomfort and reduce long-term wear and tear on your back and knees.