Prevent Injuries During Spring Cleaning

The weather’s warming up, the days are getting longer and for many of us, that means one thing: spring cleaning.

While tackling your to-do list can feel satisfying, trying to knock it all out in one day often leads to something else entirely: pain, soreness, and stiffness that can linger for days.

Fortunately, with a few simple stretches and simple movements, you can check off your list without the backaches and regrets.

Here’s how to protect your body and stay pain-free while spring cleaning.

Break Up Your Cleaning List

Think of your spring chores like a marathon not a sprint.

After months of reduced winter activity, jumping into a full day of scrubbing, lifting, and organizing can be overwhelming for your muscles and joints. Spread tasks out over several days, and plan to take regular breaks. During those breaks, hydrate, walk around, and try the few simple stretches listed below!

Sink Stretch (for your low back)

• Stand an arm’s length from a sturdy counter or sink.
• Keep knees slightly bent and shift your hips backward, like you’re being pulled into a wind tunnel.
• Feel the stretch in your lower back.
• Hold for 5 seconds, return to standing, and repeat 10 reps.

Counter Calf Stretch

• Stand in a staggered stance with one foot forward and the other behind.
• Keep your back knee straight and heel planted.
• Lean forward until you feel a stretch in the calf and hip.
• Hold 5 seconds and repeat 10 times per side.

Seated Hamstring Stretch

• Sit at the edge of a chair with one leg extended, toes pointing up.
• Sit tall, then bow gently forward from the hips.
• Feel the stretch behind your thigh.
• Hold 10–15 seconds and repeat 10 reps per leg.

Rotational Reach (for shoulders, core, and hips)

• Stand with feet hip-width apart, knees slightly bent.
• Raise one arm, palm up, and rotate toward that side, pivoting your heel.
• Return with your palm down, reaching across your body.
• Repeat 10 times per arm.

Use Smart Body Mechanics

Proper form makes all the difference. Whether you’re vacuuming, weeding, or reorganizing a closet, how you move matters.

Lifting & Bending

Practice a proper sit-to-stand from a chair to teach your body how to lift using your hips and knees instead of your back.

• Keep your feet hip-width and ankles slightly behind your knees.
• Bow forward to shift weight into your heels.
• Push through your heels to stand tall.
• Return to the chair slowly by shifting hips back.

Sweeping & Rotating

Instead of twisting your spine while sweeping or scrubbing, pivot your feet and move with your hips. Step with the motion rather than rotating from your low back.

Vacuuming Smarter

Hold the vacuum at your belly button or front pocket and walk with it, using your legs to move in a staggered stance. Think of it as a mini lunge workout—engaging your legs and core instead of straining your shoulders or back.

Take Breaks, Listen to Your Body

Cleaning can be physically demanding, so give yourself permission to rest, stretch, and recover. Your body will thank you—and you’ll be more productive in the long run.

If your body’s not keeping up with your spring to-do list, our team of Physical and Occupational Therapists can help. We’ll assess your movement, pinpoint any limitations, and give you a personalized plan to keep you moving safely and comfortably.

Treatment is covered by insurance, no referral is required to start, and with flexible in-clinic and virtual appointments available, you can find a time that works with your schedule.

Call 716-458-1990 or use this button to schedule online: