Spring Cleaning: How to Avoid Back Strain

As the snow melts and we head into spring, it’s common to feel the urge to deep-clean your home, conquer the yardwork, declutter, and freshen up your space. But for many, spring cleaning brings something less pleasant: back pain.

Whether you’re hauling boxes, pulling weeds, scrubbing floors, or rearranging furniture, spring cleaning can be tough on your body—especially your lower back. Fortunately, with a few smart strategies, you can avoid back strain and stay pain-free this season.

1. Warm Up Before You Dive In

Spring cleaning may not feel like a workout—but your body sure thinks it is!
Do a quick 5-minute warm-up before getting started. Think of any movement you may need for your task, and do that movement as a warm-up. This can include:

• Gentle back extensions

• Cat-cow stretches

• Marching in place or a short walk

• Shoulder rolls

• Trunk rotations

Activating your muscles and increasing circulation to the areas you will be using first can reduce your risk of straining your back, shoulders, or neck.

2. Lift Smart: Use Your Legs, Not Your Back

When lifting laundry baskets, bins, bags of soil, or furniture:

• Keep the load very close to your body (touching your belly if possible!)

• Bend at your knees and hips—not your waist

• Avoid twisting while lifting or while being bent forward

• Ask for help with heavy or awkward items

A simple mistake like twisting while lifting can lead to a lumbar strain.

3. Switch It Up Often

Repetitive tasks like vacuuming, wiping, or mopping can lead to muscle fatigue if your muscle doesn't have the strength for those loads. To avoid overloading one area:

• Alternate tasks every 20–30 minutes. This means breaking up big tasks (lets say carpet cleaning) into smaller chunks (main floor in the AM, upper level in the PM).

• Take micro-breaks to stretch or hydrate. For example, if you are doing a task that requires being bent forward (like weeding), take a micro-break to stretch into the opposite direction (backward bending).

• Switch sides when scrubbing or sweeping to balance out your efforts

Tip: Set a timer on your phone to remind you to take a movement break!

4. Use Tools That Support Your Body

Make sure your tools are helping, not hurting:

• Use a vacuum or mop with an extended handle to avoid hunching over

• Sit on a low stool instead of kneeling for long periods (super helpful for gardening)

• Use knee pads if working on the floor (you can even find these at your dollar store)

• Wear supportive footwear—flats and slippers offer no back support. No shame wearing indoor running shoes for your tough chore days! 

These small adjustments can make a big difference in how your body feels after a full day of cleaning.

5. Listen to Your Body

If something feels off or painful or tired out —stop!
That pinch in your back, tight hip, or sore shoulder might be your body’s way of saying it needs some rest or support.

Don’t push through pain. Instead:

• Take a break

• Try a stretch

• Use heat or ice as needed

• Book a session with one of our physiotherapists or chiropractors to address early signs of strain

When to Seek Help

If your back pain:

• Lasts longer than a few days

• Worsens with movement

• Shoots down your leg

• Interferes with sleep

…it’s time to consult a physiotherapist.

At Forward Physiotherapy, we help Edmonton residents recover from and prevent back injuries with hands-on treatment, personalized exercise programs, and one-on-one care.

✅ Book an Appointment

Don’t let back strain slow down your spring reset. If you're experiencing pain—or just want to prevent it—we’re here to help.

👉 Book your appointment
👉 Learn more about back pain treatment