5 Spring Cleaning Do’s and Don’ts From a Physio
Spring is in the air and so is spring cleaning! After the long winter months, many of us take this time to organize, declutter and freshen up our space. Smell that lemon scent already?
While spring cleaning does wonders for your space, it can be tough on your body if done incorrectly. It might surprise you to hear that aches and pains related to spring cleaning are more common than one might think; we see an uptick in injuries to the back, neck and shoulders every spring!
So whether you are planning on reorganizing your garage, washing your cars, scrubbing your walls and floors or doing outside maintenance work, being mindful of the following do’s and don’ts will allow you to enjoy the fruits of your labour pain-free!
1. Don’t skip the warm-up!
A proper warm-up increases blood flow to your muscles and joints. This improves flexibility and reduces the risk of injury and stiffness after an activity. Start with a brisk walk to get the blood flowing. Do warm-up stretches, such as:
-shoulder circles
-arm across chest
-side bends
-back extensions
2. Mix it up.
Long periods of repetitive tasks like bending, kneeling or overusing one part of your body can cause strain and potentially injury. Be sure to vary tasks and switch up activities to give specific parts of your body a rest.
3. Get down properly.
Avoid knee strain by using a mop to clean your floors and protect your knees if kneeling for long periods. Moving boxes to counter-level when reorganizing can reduce your risk of straining your back. If you do bend over, remember to engage your core muscles.
4. Don’t do all the heavy lifting.
If possible enlist the help of others to move that couch! Always use proper lifting technique: squat down, use your legs, contract your core and pelvic floor, and breathe out on lift. Avoid using your lower back muscles. In women, lifting and straining can cause issues like prolapse and incontinence, which may not be immediately obvious.
5. Slow and steady…
Take breaks! We tend to fall back on bad habits, such as slouching or bending over, when we’re tired. Listen to your body, rest and drink plenty of water to hydrate your joints and connective tissues.
Spring cleaning is a great way to get your body moving! Listening to your body and being mindful of these do’s and don’ts is your best bet to avoid a spring cleaning injury. If you have questions or are sore after spring cleaning, please connect with us.