Happy spring! As you’re getting into spring cleaning, avoid aches and strains. Read on for a spring cleaning breakdown with Board-Certified Clinical Specialist in Orthopedic Physical Therapy Shawn Stanislaw, PT, DPT.
What can cause common spring cleaning complaints?
Back Pain: Repeated bending, twisting, and carrying heavy loads can cause muscle fatigue, tightness, and can strain the spine.
Neck and Shoulder Pain: Cleaning can create tension in the neck and shoulders. Poor posture, such as hunching forward or overreaching, can also contribute to stiffness and discomfort.
Knee Pain: Kneeling, squatting repeatedly, or stretching into awkward positions can put stress on your knees. Hard surfaces can increase discomfort of the knee joints.
Wrist and Hand Pain: Repetitive scrubbing, wringing out rags, and gripping cleaning tools for long periods can lead to wrist and hand pain.
What should I avoid?
Avoid overexerting yourself. Spring cleaning doesn’t have to happen in one day! Follow the 20–30 minute rule, take stretching and hydration breaks, and change positions frequently.
Avoid repetitive motion. Cleaning involves a lot of repeated actions—scrubbing, wiping, lifting, and vacuuming, all of which can lead to muscle fatigue and soreness.
Avoid poor posture. Many cleaning tasks involve bending, twisting, or hunching over, which can strain muscles and joints. Maintaining the same position for too long or overextending certain muscles can lead to discomfort.
Avoid using the incorrect tools, which can make a task harder than it needs to be. Not using tools or using poorly designed tools can lead to increased strain on the body.
Let’s break it down by cleaning category.
Mopping and floor scrubbing can cause prolonged bending and repetitive motions, which can lead to back and knee pain. Try these tips:
- Use a mop with an adjustable handle to maintain an upright posture
- Invest in knee pads for floor scrubbing.
- Break down large areas into smaller sections to avoid prolonged bending.
- Move your whole body, not just your back, when mopping. (Step and gather)
- Engage core muscles.
If you’re reaching into high places while overhead dusting and cleaning windows, you can strain your shoulders, neck, and upper back. Try these tips:
- Use a sturdy step stool or ladder to bring yourself within comfortable reach.
- Avoid overreaching; reposition yourself frequently.
- Use extension poles for dusters and window cleaners.
- Take frequent breaks to stretch your neck and shoulders.
Overhead Dusting and Window Cleaning:
Lifting and moving heavy items while decluttering or organizing can cause back injuries, especially if you’re using improper lifting techniques. Try these tips:
- Bend your knees and lift with your legs, keeping your back flat.
- Get as close to the item as possible.
- Know the weight of items before lifting.
- Use a hand truck or dolly for moving heavy objects.
- Ask for help when needed.
Similarly, moving and rearranging furniture can strain your back and shoulders. Try these tips:
- Clear a path before moving furniture.
- Use furniture sliders to reduce friction.
- Push rather than pull when possible.
- Lift and carry smaller, manageable sections of furniture when possible.
- Ask for help when needed.
For garden and yard work, take caution that bending, kneeling, and lifting heavy bags of soil or mulch doesn’t strain your back and joints. Try these tips:
- Use ergonomic gardening tools.
- Take frequent breaks to change positions.
- Kneel on a thick padded surface.
- Lift heavy items with proper form.
- Use a wheelbarrow.
Some Final “Dos”
Avoid Overextending: Keep objects close. Use step and gather strategy.
Pace yourself: Break down large tasks into smaller, manageable ones.
Minimize Tripping Hazards: Move obstacles and cords.
Listen to your body: Stop and rest if you feel pain.
Use the right tools: Invest in ergonomic cleaning tools and equipment.
NO REFERRAL NEEDED
If you’re experiencing pain, we can help. Under Direct Access, you can see a licensed physical therapist for 30 days without a prescription. Find a location near you!