Avoiding injury when doing DIY

It is estimated that there are approximately 200,000 D.I.Y accidents each year in the UK. 

Although being active around the home can help your overall fitness levels it is always important to ensure you are well prepared to make the most out of your DIY for a great result.

With good planning DIY accidents in the home can often be easily avoided.

How to prepare when doing DIY: 

  • Make sure you are wearing comfortable loose fitting clothes that won’t restrict your movement
  • Ensure that you have the correct tools and equipment for the job
  • Some jobs require two sets of hands – get help when needed
  • Do some basic warm up exercises before you start to loosen up your muscles to ensure that you don’t sprain yourself while working
  • Set yourself an achievable goal 
Make sure you take plenty of breaks to relax, stretch and keep hydrated. Vary your activity and try to spend no more than 20-30 minutes on any one thing. 

Make sure you’re not twisting yourself repetitively: 

  • This can place excess pressure on your spine and back muscles which could lead to an injury
  • If you’re painting a wall, keep moving the ladder rather than stretching across 
  • Avoid contorting yourself into positions that you would never normally hold for a sustained level of time

Always make sure you’re directly facing the area in question – If you are painting the ceiling use a paint pad or roller with an extended handle and hold it at chest height


D.I.Y and home improvements often require a lot of heavy lifting and bending

Keep your elbows bent and to your side to minimise the stress on your lower back
  • Consider what you are lifting and where you are taking it before you engage – most injuries happen when you automatically do a task without thinking it through first.
  • Work out how much you can manage and don’t go beyond your limit
  • If you are lifting or carrying a heavy load, make sure your legs are hip width apart and your knees are bent. 
  • Ensure that both your head and shoulders are directly above your waist and keep whatever you’re carrying as close to you as possible
  • Avoid bending from the waist as this could cause a the risk of painful strains and injuries to the lower back, instead crouch down and bend from the knees

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