As the flowers bloom and the days grow longer, many of us feel the urge to declutter and refresh our living spaces. Spring cleaning can be a rejuvenating experience, but it often comes with physical demands that can lead to strain or injury if not approached mindfully. As a physiotherapist, I want to share some tips to help you tackle your spring cleaning safely and effectively.
Common Spring Cleaning Injuries 🚨
Spring cleaning can involve a range of activities, from lifting heavy boxes to bending and stretching to reach those hard-to-clean spots. These movements can put stress on your muscles and joints, especially if proper techniques aren’t used.
• Strains & Sprains: Lifting heavy objects improperly.
• Back Pain: Poor posture and sudden movements.
• Joint Issues: Aggravation from repetitive motions.
How to Prepare for Spring Cleaning
🔍 Assess Your Space and Tasks Before starting, plan your cleaning. Break it down into manageable sections to avoid feeling overwhelmed and pace yourself.
🛠️ Gather the Right Equipment Having the right tools can make a significant difference. Invest in quality cleaning supplies, sturdy boxes, and a proper vacuum or mop. Additionally, consider using ergonomic tools that reduce strain on your body.
🧘 Warm Up Your Body Like any physical activity, warm up with light stretches or mobility exercises to prepare your muscles and joints.
Safe Lifting Techniques 💪
When it comes to heavy lifting, employing the correct techniques is key to preventing injury.
1️⃣ Plan Your Lift: Determine the best route and clear any obstacles.
2️⃣ Use Your Legs: Instead of bending at the waist, squat down to lift. Keep your feet shoulder-width apart, bend your knees, and keep your back straight. Lift with your legs, not your back.
3️⃣ Hold Close to Your Body: This reduces back strain and improves balance.
4️⃣ Avoid Twisting: Pivot with your feet, not your spine, when changing direction.
5️⃣ Ask for Help: Don’t hesitate to seek assistance for heavy or awkward items.
Spring cleaning can be a fulfilling way to refresh your home and mind, but it’s important to prioritise your physical health throughout the process. By preparing adequately, using safe lifting techniques, and listening to your body, you can enjoy the benefits of a clean space without the physical drawbacks.
References:
Nepeansportsmedicine.ca. (2018). Nepean Sports Medicine & Physiotherapy Centre. [online] Available at: https://www.nepeansportsmedicine.ca/site/blog/2018/04/20/top [Accessed 20 Sep. 2024].
Cleaning, S. (2020). Touchstone Rehabilitation. [online] Touchstone Rehabilitation. Available at: https://www.touchstonerehabilitation.com/blog/ten-ways-to-stay-injury-free-during-and-after-spring-cleaning [Accessed 20 Sep. 2024].
Mwphysioorleans.com. (2018). Motion Works Physiotherapy Orleans. [online] Available at: https://www.mwphysioorleans.com/site/blog/2018/04/27/top [Accessed 20 Sep. 2024].
