The season of renewal is here, which means it’s time to tackle spring cleaning. But before you dive into cleaning out closets, scrubbing floors, and lifting boxes, take a moment to protect one of the most important parts of your body: your back.  

Many people complain about aches and injuries after they complete a weekend of well-intentioned cleaning. For this reason, here are the top chiropractor-approved tips to help you stay safe and pain-free during this season’s cleaning:

1. Warm Up First

Spring cleaning can put more demand on your body than you might realize, so you should warm up your body like you would before a workout. Spend a few minutes stretching your back, hips, and shoulders before you start. A few gentle twists and toe touches can go a long way and prevent months of recovery from an injury. 

2. Create a To-Do list 

Creating a to-do list and starting spring cleaning with a plan will help you stay organized and prevent you from trying to get too much done at once. It will also keep you from losing track of time. In addition, you’ll be able to clean and move at a more comfortable pace. 

3. Lift With Your Legs, Not Your Back

When picking up large or heavy objects, remember to bend at your knees and squat down, keeping your back straight. Keep the load close to your chest to minimize strain on your back while using your leg muscles and engaging your core. If something is too heavy for you to lift easily, consider getting help instead to avoid putting yourself at risk of injury. 

4. Break Tasks Into Chunks

You may feel motivated and want to get the house decluttered and cleaned in one day. While this sounds satisfying, you could end up putting too much strain on your back. Break projects into smaller, more manageable chunks to pace yourself and take breaks every 20-30 minutes to stretch or walk around. If any sore spots have developed, use a heating pad or an ice pack to reduce the risk of serious injury. 

5. Use the Right Tools

Using long-handled scrub brushes, dusters, and mops can help you complete spring cleaning effectively without unnecessary bending over and reaching. You should also use step stools and ladders instead of chairs when cleaning or decluttering high areas to maximize your safety.

You should also consider using furniture sliders to help you move heavy items without straining your back. 

6. Mind Your Posture

Whether you’re vacuuming or washing baseboards, remember to keep your core engaged and avoid slouching or hunching over. If a task has you bent over for a while, stand up slowly, stretch backward gently, and give your spine a reset.

7. Know When to Ask for Help

If something feels too heavy, awkward, or hard to reach, don’t risk it. Ask for help from a family member or neighbor — it’s better to wait and get help than to throw your back out. Don’t take on more than you can handle. 

8. Wear Proper Shoes

Not only should you wear sturdy, supportive shoes to exercise or while working but also when deep cleaning your house. Wearing good shoes with arch support helps align your spine and reduce stress on your lower back. Avoid wearing flip-flops or slides as they offer no support and can easily catch on things and cause you to slip.

9. Stay Hydrated & Take Care of Yourself

You may find it easy to get caught up in spring cleaning, but don’t forget to regularly drink water, eat well, and rest when needed. A healthy body is more resilient to strain and injury. Consider also putting on music or a podcast while you clean to help you enjoy it more. 

10. Schedule a Spinal Check-Up

After a long day or week of lifting, scrubbing, and organizing, your back may need some time and care. Consider scheduling a chiropractic adjustment to help relieve tension, restore alignment, and keep you moving comfortably all season long.

Keep Your Back in Mind This Spring

Spring cleaning allows you to refresh your space and reset for the season — but don’t let it come at the cost of your back. With a few smart habits and mindful movement, you can get the job done without injuring or straining your back. 

If you feel stiff or sore after cleaning or just want to make sure your spine is in tip-top shape, Elite Chiropractic can help you move better and feel better.