Even if you didn’t get to your usual spring cleaning this year, you are probably still doing regular thorough cleanings of your home due to COVID-19. The question is: how can you keep your back safe when you are doing a deep cleaning? Here are a few tips to help you avoid injury.
Use Proper Form When Lifting
Your everyday surface cleaning doesn’t involve lifting, but a deep cleaning might. Whether you are shifting a couch to vacuum a rug or pulling the refrigerator forward to clean behind it, make sure that you are using proper form. Always bend at the knees rather than the waist when lifting.
Don’t Bend Forward at the Waist for a Prolonged Period of Time
Another common mistake that people make when cleaning is bending at the waist for too long in one stretch. There is nothing wrong with a healthy person bending over to clean a low shelf rather than getting down on your hands and knees. Just don’t stay in that position for very long.
Keep Cleaning Tools Close to Your Body
The number one cleaning tool that can lead to back pain is the vacuum. Be sure to keep the weight close to your body. That makes an upright or stick vacuum easier to operate than one that you have to drag behind you.
Take Frequent Breaks
As with any physical activity that can cause repetitive motion injuries, it makes sense to take breaks at regular intervals. Cleaning for an hour here and there isn’t going to do a lot of damage. But if you are going to be deep cleaning your house for hours, take breaks to stretch, be careful about your posture, and drink plenty of water during your breaks to keep yourself properly hydrated.
Dynamic Warmup Prior to Heavy Activity
You may not think about cleaning requiring a warmup like a good workout or playing a sport. However, if you are going to be doing any type of physical activity for an extended period of time, a dynamic warmup is going to reduce your risk of energy and help you to perform at your highest level.
Get Help When You’re Feeling Sore
If your back is feeling sore or if you are having a problem with any of your joints, it could indicate that you overdid it. Whether you experienced a misalignment or it is some connective tissue that is strained, Ward Chiropractic & Rehabilitation is here to help. Call 703.672.1661 to schedule an appointment today. You can check our COVID-19 precautions here.