You had plans for the weekend, painting the hallway, putting up shelves or finally sorting out the garage. Then your lower back started hurting. DIY can involve a lot of bending, lifting and awkward positions, but you do not always have to put everything on hold. Choosing which jobs to do now, and which to save for later, can help you keep going while your back settles.

Why DIY can be tricky for a sore back

Many DIY jobs involve bending forward for long spells, lifting heavy or awkward items, kneeling, twisting or working at floor level. They also tend to happen in big bursts, like a whole weekend of decorating.

When your back is sore, these positions can bring on discomfort. That does not mean you are doing harm. It is a sign to choose your jobs carefully and change how you work for a while.

Jobs to save for later

Some jobs are more likely to bother a sore back. You could leave these for a few weeks, or ask for help:

• Lifting heavy items, like plasterboard, bags of plaster, tiles or furniture.
• Long spells working at floor level, like laying flooring or painting skirting boards.
• Jobs that involve sustained bending, like sanding floors.
• Moving heavy furniture or appliances.
• Working in cramped spaces, like under sinks or in lofts.

Jobs that may be easier now

Some jobs can be done in more comfortable positions:

• Painting walls at waist to shoulder height.
• Small jobs that can be done sitting at a table, like assembling small items or preparing materials.
• Planning, measuring and buying materials for bigger jobs later.
• Jobs that involve moving around rather than holding one position.

Changing how you work

If you do take on a job, some changes can help:

• Work in shorter sessions, around 20 to 30 minutes, with breaks between.
• Swap between tasks that use your body differently.
• Kneel on a pad, or sit on a low stool, rather than bending from your waist.
• Bring work up to a comfortable height, like using a workbench or trestle table.
• Use an extension pole for painting low or high areas, so you can stand more upright.

Painting more comfortably

Painting is often one of the easier jobs with a sore back. Using a roller on an extension pole, keeping the paint tray on a table rather than the floor and working in sections can all help. Keeping tools on a table or in a belt, rather than bending to the floor each time, saves a lot of small bends.

Lifting more comfortably

When you do need to lift, small changes can help:

• Bring the load close to your body before you lift.
• Bend your knees and turn with your feet, rather than twisting your back.
• Split heavy loads into smaller amounts, like half-filling buckets.
• Use a trolley or sack truck for heavy or awkward items.
• Ask someone to help with anything large or heavy.

Gentle movement between jobs

Moving your back gently between tasks helps stop stiffness building. Something to try:

• Standing, place your hands on your lower back and gently lean back a little way.
• Slowly turn your upper body to each side.
• Walk around for a minute or two.

If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

Strength helps your back cope with the lifting and bending that DIY involves. Something to try two or three times a week:

• Bridges. Lie on your back with your knees bent, lift your hips, then lower slowly.
• Sit to stand. Rise from a chair without using your hands, then lower slowly.
• Back lifts. Lie on your front on the floor, gently lift your head and chest a little way, then lower.

If you would like to follow along, VIDA has short videos of bridges, sit to stands and back lifts you can use at your own pace.

Building back up

As your back settles, you can gradually take on bigger jobs, starting with shorter sessions. Check how your back feels the next morning to guide how much you do. Your VIDA pain check-in is a good way to keep track of how your back responds.

What to take away

• Save heavy lifting and floor-level jobs for later.
• Choose jobs you can do at waist to shoulder height for now.
• Work in shorter sessions with breaks between.
• Keep loads close, bend your knees and turn with your feet.
• Use trolleys, workbenches and extension poles to make jobs easier.