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Do’s & Don’ts of Spring Cleaning from a Chiropractor

Updated: Apr 11

Chiropractic Care for Pain-Free Spring Cleaning

Spring has sprung, and chances are, you're eyeing that room in need of a fresh coat of paint, a closet overflowing in need of a declutter, or those bags of clothes waiting for need a new home. Or maybe you’re finally gearing up for that infamous yard project—the not-so-secret garden of shame. Spring brings new energy, motivating us to refresh, declutter, and clean out the old, and bring in the new. 


But hold up—before you start your home's extreme makeover and put your body through all types of bending, reaching, twisting, and lifting movements, let's pause for a spine health tune up.  

The Usual Suspects of Spring Cleaning Injury

Think spring cleaning is a walk in the park? Think again. This annual ritual can turn into a full-contact sport if you're not careful, leaving you with injuries that might delay your cleaning until winter. Here are the common injuries that we see associated with home improvement and cleaning. 

Muscle Strains and Sprains: You're feeling like a superhero, ready to tackle that mountain of clutter. Then, you lift something a tad too ambitiously, and bam—reality check. Often, we overestimate our physical readiness for the burst of activity that comes with spring cleaning. Engaging in sudden, intense activities—like lifting heavy boxes or extensive gardening—can stretch our muscles and ligaments more than they're accustomed to, leading to strains (muscle injuries) and sprains (ligament injuries). It’s your body saying, you’re not a spring chicken anymore. 

Back Pain: This common ailment can sneak up during or after a long day of cleaning. Simple actions like bending over to pick up items, lifting heavy objects incorrectly, or even an awkward twist or sneeze can strain the back muscles and spinal ligaments, causing pain and discomfort.

Repetitive Strain Injuries (RSIs): RSIs occur from performing the same motion over and over. This can be anything from scrubbing a floor to pruning bushes. The continuous repetition can irritate and inflame the muscles and tendons, leading to conditions like tendonitis or bursitis.

Falls and Slips: Spring cleaning often involves tasks that can increase the risk of falls, such as standing on ladders to clean gutters or reaching for high shelves. Wet floors are often overlooked as a hazard – hey it happens to the best of us.These accidents can result in a range of injuries, from minor bruises to more serious fractures or concussions.

Spring Cleaning Tips from a Chiropractor

Spring cleaning demands a lot of effort, and if your body isn’t prepped, it can lead to discomfort both during and long after the chores are done, as you’re moving in ways you might not be used to. With the arrival of warmer weather, spring naturally encourages us to step outside and shake off the inactivity of colder months. It’s wise to assess your physical condition and engage in some preventative care before diving into spring cleaning tasks. The last thing anyone wants is to begin these projects in pain, particularly since the neck and back are prone to discomfort during such activities.

Overexertion is a frequent issue in household cleaning, organizing, and yard work, affecting individuals of all ages and fitness levels. Moving cautiously and with a keen awareness of your actions is essential. To help you prevent back pain during spring cleaning and muscle strains , here are 8 spring cleaning safety tips.

Tip #1: Strengthen Your Core

Try not to jump right into your cleaning. Start with some core exercises like sit ups, planks, bicycle crunches, and even mountain climbers for more of a challenge. A bit of movement and strength training in your core can help prevent back injury. 

Tip #2: Practice “Cleaning” Ergonomics

Ergonomics isn’t just for the office. Equip yourself with knee pads, lightweight vacuum cleaner, and ergonomic garden tools to make your tasks easier and safer. The grip on those garden tools make a difference on the impact of your arm muscles. Don’t overlook your footwear either—comfortable shoes are a must for those all-day projects. It might be time to upgrade your “outside” shoes. Check out our ergonomics tips here

Tip #3: Spring Cleaning Adjustment

Experiencing discomfort or noticing a decrease in motion range? A chiropractic adjustment before and after your cleaning spree could enhance your performance and alleviate pain. An adjustment can also boost your immune system, particularly in the sneezy spring season.  

Tip #4: Don’t Skip the Stretch

Stretching is essential, no matter the activity. Whether you’re gardening or hauling boxes, warming up your muscles can prevent strains.Focus on stretches that target all major muscle groups to ensure you’re fully prepped and protected.

Tip #5: Lifting with your Legs

Remember, when lifting heavy items during your spring cleaning, channel your inner squat champion and use those legs, not your back. And if you find yourself making that "I'm trying to lift with my face" expression because it feels too heavy—pause right there. Wait for help and save your back! 

Tip #6: Avoid Overreaching

Reaching for those tree branches or that box that’s way in the back, on the top shelf of your closet? The reaching often leads to over extension causing sprains, strains and even dislocations. Try to find a way to move things closer first or safely use a ladder. 

Tip #7: Be Mindful of Posture

Keep tabs on your posture and how you’re moving, especially as you up your physical game this spring. Yes, this even applies when you’re kneeling in the garden. The goal is to keep your back straight, engage your core, and keep your “dirt work” close, instead of overreaching. Good posture can help avoid unnecessary strain on your body.

Tip #8: Taking Regular Breaks

Don’t underestimate the power of a good break. It’s also a great time to hydrate. Spacing out your tasks can prevent overexertion and keep you energized.

Enjoy your spring and your refreshed perspective. For those pre and post adjustments, schedule an appointment at one of our locations today! 

Spring cleaning and gardening can really lift your spirits and make everything feel fresh and new. Just remember that the backbone of your seasonal cleaning —quite literally—is maintaining your spine health. Good posture, thoughtful movements, and routine chiropractic care can help make sure your spring cleaning refreshes your home without hurting your body.

Get prepared for spring cleaning with a chiropractic check-up at one of our locations. Stay safe, and be well. 

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