Spring Cleaning Your Posture

5 Tips to Avoid Pain This Spring

Spring is here, which means it’s time to start spring cleaning, organizing, and getting the gardens ready. As productive as it is, all that bending, lifting, and scrubbing can take a toll on your body. There’s good news - a few simple strategies can help you stay pain-free while getting the job done. Here’s how!

1. Warm up

   • Cleaning and gardening can feel like workouts - so let’s treat them like they are! Before you begin, take a few minutes to stretch your back, arms, and legs. Gentle mobility exercise will prevent stiffness and improve flexibility. 
   • Click here for some recommended warm ups before cleaning and gardening!

2. Lift smart, not hard

   • No matter how strong you think you are, heavy bins, buckets, and soil bags can strain your back if lifted incorrectly. Make sure to lift with your legs, not your back. To do this, hinge at your hips and bend your knees. Click here for a visual.
   • If possible use tools like wheeled carts and mop handles with extendable grips to reduce strain.

3. Posture matters: Avoid cleaner/gardener hunchback syndrome!

   • Lots of bending over while scrubbing floors or weeding can cause back pain. Keep your back straight, engage your core, and use tools with long handles or kneeling pads to avoid hunching.

4. Protect Your Hands and Wrists

   • Repetitive scrubbing and gardening can strain your wrists. To protect them, do the following:
     • Keep them in a neutral position—avoid excessive bending.
     • Use a relaxed grip instead of clenching tools tightly, and switch hands often to prevent overuse. 
     • Take breaks to stretch your wrists, and wear supportive gloves for extra cushioning. If pain persists, adjust your technique or seek physiotherapy advice.

5. Take Breaks and Listen to Your Body

   • Follow the “20-30” rule—every 20 minutes, take at least a 30-second break to stretch or change positions. Stay hydrated, and don’t push through pain. If discomfort lingers, consider seeing a physiotherapist or other health specialist!

CONCLUSION

Spring cleaning and gardening should leave your space feeling fresh—not your body feeling sore! In order to protect your body, make sure you are conscious of your posture, movements, and duration of work. We hope you stay feeling as fresh as the spring air!

P.S. If you experience any aches and pains from cleaning or gardening, consider clicking here, or calling 905-689-2552 to book with our physiotherapist, massage therapist, or osteopath so we can get you back to feeling yourself!