Safe Spring Cleaning: Avoid Back Injuries and Pain with our Top 5 Tips

Our days are getting longer, and mornings are getting brighter, which means spring is here!

Most people think of spring as a time to reset, clean up any winter clutter or get their yard ready for summer. We recommend making a list and prioritizing instead of trying to get everything done on the first warm weekend.

As always, before starting any activity: you should complete a warm up. Consider a brisk walk to get your heart pumping and loosen up your muscles, followed by some dynamic stretching or gentle mobility.

Here are some more tips to make your spring cleaning successful and injury-free!

Matt Blackwell, PT gives us some tips on Instagram:


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#1 Lift the right way: avoid back pain or strain by lifting objects the right way. Lift items such as mulch, flowerpots and other heavy objects by bending your knees and lifting with your legs rather than your back. Keep items close to your body and use both hands.


#2 Its time to clean those floors: Clean the floor with a mop rather than on your hands and knees. You do not need to be down on your knees, risking knee strain and back injury from overreaching and joint pressures. Use a mop to clean the floor, and move your body to avoid over-reaching.

#3 Avoid repetitive overhead movements: If you’re washing high windows or painting above your head, use a secure ladder or step stool to stay level with the window rather than stretching your back and neck upwards for long periods of time.

#4 Break it up: Whether you are amongst family members or by yourself, divide and conquer! Change it up – do a bit of one task, and then another, resting as needed between, and keeping hydrated by drinking water.

#5 Cool down: The cool down and stretch of key working muscles is just as important as the warmup.  Don’t forget to avoid the delayed muscle soreness that could appear next day!

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