Spring Cleaning Without the Strain: A Physical Therapist’s Guide to Injury Prevention

As the days get longer and the weather warms up, many of us feel the urge to throw open the windows and tackle our spring cleaning lists. While freshening up your home can feel energizing, it can also put unexpected stress on your body—especially if you’ve been less active over the winter months.

As physical therapists, we often see a spike in back, shoulder, and knee injuries this time of year. The good news? Most spring cleaning injuries are preventable with a little preparation and proper body mechanics.

Why Spring Cleaning Can Lead to Injury

Spring cleaning often involves:

• Repetitive bending and twisting

• Lifting and carrying heavy boxes or furniture

• Climbing ladders

• Prolonged overhead reaching

• Scrubbing and pushing/pulling motions

These activities place stress on muscles and joints—particularly the low back, shoulders, and knees.

1. Warm Up Before You Clean

You wouldn’t start a workout without warming up—spring cleaning shouldn’t be any different.

Try 5–10 minutes of:

• Marching in place

• Gentle trunk rotations

• Arm circles

• Hamstring and calf stretches

2. Lift Smart: Protect Your Back

Back strain is one of the most common injuries we treat in the spring.

Use these lifting principles:

• Keep the object close to your body

• Bend at your hips and knees—not your waist

• Tighten your core muscles before lifting

• Avoid twisting while carrying

3. Avoid Prolonged Bending and Reaching

Tasks like scrubbing bathtubs or reaching high shelves can overload your spine and shoulders.

Try this instead:

• Kneel on a cushion rather than bending at the waist

• Use long-handled tools to reduce forward flexion

• Step closer instead of overreaching

• Alternate arms when wiping or dusting

Shoulder overuse injuries are common with repetitive overhead tasks, particularly involving the rotator cuff.

4. Break It Up: Pace Yourself

Spring cleaning doesn’t have to happen in one day.

Follow the 20–30 minute rule:

• Work for 20–30 minutes

• Take a stretch and hydration break

• Change positions frequently

Fatigue reduces coordination and increases injury risk. Dividing tasks over several days protects both your muscles and your motivation.

5. Use the Right Equipment

Small adjustments make a big difference:

• Use a stable step stool instead of standing on furniture

• Wear supportive shoes

• Use carts or sliders to move heavy items

• Ask for help with large furniture

Falls are another common cause of injury during home maintenance tasks.

6. Listen to Your Body

Mild muscle soreness can be normal after increased activity. However, stop and seek medical advice if you experience:

• Sharp or radiating pain

• Persistent back pain lasting more than a few days

• Shoulder weakness

• Numbness or tingling

Early physical therapy intervention can prevent small strains from becoming long-term problems.

Final Thoughts

Spring cleaning is a great opportunity to refresh your home—but it shouldn’t result in a trip to the clinic. By warming up, using proper body mechanics, pacing yourself, and respecting your limits, you can protect your joints and enjoy the season pain-free.

If you do experience discomfort, a physical therapist from one of our offices here at Advanced Rehabilitations can assess your movement patterns and provide targeted exercises to keep you strong and injury-free all year long. Contact us for an evaluation today!

References:

1. American Physical Therapy Association. (n.d.). Injury prevention and body mechanics resources.

2. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription.

3. National Institute of Neurological Disorders and Stroke. Low back pain fact sheet.

4. American Academy of Orthopaedic Surgeons. Shoulder conditioning and injury prevention resources.

5. Centers for Disease Control and Prevention. Fall prevention and injury statistics.