The Essential Guide to Pain-Free House Cleaning

I must admit, house cleaning is one of my least favourite tasks. You can only bask in the glory of your clean house for a limited time, before the whirlwind of life (and children) stomps over your clean carpet with fresh, muddy boots.

The icing on the cake; you spending the next 3 days suffering with hip and back pain, a not-so-welcome product of your hard work.

You might not believe me, but it doesn’t always have to be this way! This Guide will make sure that during those fleeting moments of cleanliness, you can bask in the glory of your work pain-free…

1) Spend some time warming up beforehand -

House-cleaning is a marathon in disguise…warm up accordingly to get your muscles ready! Do some lunges the length of your hallway, followed by some heel raises on the laundry step. Try some slow big arm circles forward and backwards. Ready, set, go!

2) Rest your leg whilst washing dishes -

When standing in place for a while, like when you wash dishes, rest one foot on a low stool. You could even open the cupboard door under the sink and rest one foot on the shelf. Remember to switch legs every 5 minutes, as it'll take the strain off your lower back and help relax tense muscles.

3) Change your mopping/ sweeping/ vacuuming angle -

The angle you are at when mopping, sweeping or vacuuming is the real culprit for aggravating your hips and low back. This semi-flexed position puts a lot of pressure on your lumbar discs and your pelvis. To help out, extend the vacuuming handle to its absolute maximum length so you can be more upright. Use your mop or broom at the very end of the handle. Now you don’t have to bend!

4) Be upright while ironing -

Try sitting to iron, or have the ironing board high enough so you don’t have to bend. Both positions may feel a little peculiar at first, but your back will definitely thank you! (Better still, avoid ironing at all costs…it works for me!)

5) Change the height of your clothes line-

If you have arm or shoulder problems, or it hurts your back to lift your arms, hang your washing on clothing airers. Alternatively, wind your clothes line right down and stand on a small stool (with your washing basket alongside you in a trolley).

6) Your low back and pelvis may be out of alignment –

It may be worthwhile having your back and pelvis checked. At House of Chiropractic we have made household chores much more enjoyable for many people restoring correct alignment. To make an appointment just call 6009 0999.

If you have friends or family members that suffer with back or hip pain from household chores then it would be great if you could share this post with them! Here’s to clean houses and healthy bodies…

-House of Chiropractic