How to Properly Clean to Prevent Back Strain

vacuum cleaner

Getting a clean house shouldn’t mean getting a painful back. Many of the motions involved in cleaning can easily injure the back, so it’s important to make sure you’re using good posture and form as you tidy up your house. Talk to your orthopedist if you have continual trouble with back, knee, or other pain, and continue reading to learn about proper cleaning techniques.


Don’t Overextend Your Reach
When you’re cleaning, there may be parts of your home that you can’t easily reach. Don’t try to strain, twist, or overexert yourself to clean them. Instead, get a safe, stable stool or ladder to reach high or tight spaces. Twisting or reaching farther than is comfortable may cause injury to your back or neck, resulting in significant pain from muscle strains or sprains.


Stand Up Straight
When mopping, sweeping, or vacuuming, don’t slouch—stand with your back straight and your abdominal muscles engaged. This will give your back extra support and promote good posture. Bending your knees slightly can also take strain off of your lower back for pain-free cleaning. Use your arms only to move the mop or broom. If you need to look at the floor while cleaning, tilt your head instead of slouching to avoid back pain and headaches.


Keep Loads Light
When you need to move cleaning supplies from one part of your house to another, do not carry heavy loads. Fill your mop bucket up only halfway to keep the load light, or consider filling the bathtub when mopping areas near the bathroom. Don’t overload your arms when transferring materials from room to room, and lower your body to lift and set loads down with your legs , rather than your arms.


With the right posture and practices, cleaning no longer needs to result in pain. If you are experiencing lingering or acute pain, visit Able Orthopedic & Sports Medicine today. Our NYC practice can address back, knee, and other pain with therapy and orthopedic surgery. Call (866) 650-8063 to schedule an appointment today or visit our website to learn more.

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