The good news? With the right approach, you can get your home in top shape without putting unnecessary stress on your spine. Here are our top chiropractor-approved tips for pain-free spring cleaning.

1. Warm Up Before You Start

You wouldn’t start an intense workout without warming up, and spring cleaning is no different. Before jumping into your tasks, take a few minutes to:

• Stretch your lower back, shoulders, and legs.
• Do some light movements, such as arm circles or gentle twists, to loosen up.
• Walk around for a few minutes to get your blood flowing.

A proper warm-up can help prevent muscle strains and stiffness.

2. Use Proper Lifting Techniques

Heavy boxes, furniture, or even a full laundry basket can cause injury if lifted incorrectly. Remember these key lifting principles:

• Bend at your knees, not your waist.
• Keep the object close to your body.
• Avoid twisting while lifting—turn your whole body instead.
• If something is too heavy, ask for help.

If you’re repeatedly lifting objects, take breaks to avoid overworking your muscles.

3. Protect Your Posture While Cleaning

Certain cleaning tasks, like vacuuming, mopping, or scrubbing floors, can put strain on your lower back. To minimize discomfort:

• Maintain a neutral spine—avoid hunching or overreaching.
• Switch hands periodically while using a vacuum or mop to prevent overuse on one side.
• Use a step stool instead of stretching awkwardly when cleaning high places.

If you’re working on the floor, avoid prolonged bending—kneel on a padded surface instead of bending at the waist.

4. Take Breaks and Stay Hydrated

Cleaning for hours without stopping can fatigue your muscles and increase your risk of injury. Set a timer to remind yourself to:

• Take a break every 30-45 minutes.
• Stretch briefly to reset your posture.
• Drink water to stay hydrated and keep muscles from tightening up.

Your body will thank you for pacing yourself.

5. Listen to Your Body

If you start feeling discomfort, don’t push through the pain. Soreness can indicate overworked muscles, but sharp or persistent pain may signal a strain or misalignment. If you notice:

• Stiffness that doesn’t go away after rest.
• Pain that radiates down your legs or arms.
• Reduced mobility or discomfort lasting more than a few days.

It may be time to see a chiropractor for an evaluation.

6. Follow Up with Chiropractic Care

If spring cleaning has left you with aches and pains, chiropractic adjustments can help:

• Restore proper alignment after repetitive movements.
• Relieve tension in overworked muscles.
• Improve flexibility and mobility.

At Rainey Chiropractic, we’re here to keep your spine healthy year-round. Whether you need relief from post-cleaning soreness or want to prevent future injuries, we can help.

Spring Into a Pain-Free Season

Spring cleaning doesn’t have to mean back pain. By using proper techniques and taking care of your body, you can keep your home and your spine in great shape.

If you’re feeling discomfort after tackling your to-do list, schedule an appointment with Rainey Chiropractic today. Let’s keep you moving pain-free all season long.