1. Pace Yourself
- National Spring Cleaning Week lasts all week for a good reason – don’t try to do everything in one day.
- Make a list of what you need to do and timetable it into manageable portions - perhaps try to do one room a day.
2. Correct your hoovering technique
- Vacuuming is one of the most common household activities to set off back pain, but this can be reduced with correct technique.
- Walk back and forth with the hoover. Pulling it forwards and back with your arm causes you to follow through and twist your back.
- Try using both hands on the handle. With just one hand, you will have a tendency to pull back and rotate at the spine.
- Up the calorie count by putting on some up beat music and move forwards and back with some zest.
3. Don't risk a fall: Curtain rails and other high areas
- You are risking a sprained ankle or worse by standing on a stool, upturned box or the like.
- Use a step designed for the purpose to get to high surfaces.
- Don’t overbalance; keep your belly button level with or inside the outside edge of the step.
- Rather than overreaching, move the step along frequently.
4. Save your back and knees: Skirting boards and other low areas
- Kneel down rather than stooping or bending from the waist.
- Kneel on a cushion to protect your knees.
5. Beware how you lift and pull: Moving furniture to clean under and behind
- Moving or lifting any heavy objects can put a stress on the spine.
- The key to preventing injury is to plan what you are going to do in advance.
- Get someone to help you if the job needs it.
- When lifting, keep the load close into your body, bend and push from your knees, don’t lift from your back.
6. Vary your tasks
- Any posture sustained for a long period of time can cause back pain.
- Rather than doing one task for a prolonged period of time, have a couple of different tasks on the go at once and switch from one to another.
- Take frequent breaks.
Disclaimer: The information on this page is written to help you avoid injury.Should you have any concerns you should always seek advice from a qualified health professional such as a Chartered Physiotherapist or your GP.
