As spring approaches, the urge to freshen up living spaces is hard to resist. As eager as we are to toss this or purge that, it’s important to approach tasks wisely to avoid injury from exertion or repetitive motion. 

Before diving into your spring cleaning, review these tips to help you clean your home safely and effectively.

Plan and Prepare

• Make a list of all the tasks you want to accomplish and then break down large tasks into smaller, manageable ones.
• Budget and schedule your cleaning sessions to allow for frequent rest breaks and prioritize tasks based on importance and energy levels.
• Before you begin cleaning, clear clutter from high-traffic areas, secure loose rugs, and ensure good lighting to reduce the risk of trips and falls. If you plan to use step stools or ladders, be sure they’re placed on a level, secure surface.

Practice Good Technique

• When lifting, bend your knees, not your back, to reach an item and keep it close to your body when carrying it.
• When moving heavy items, use a dolly, furniture slides, or wait for an extra set of hands to help.
• When dusting hard-to-reach areas, use extension wands. For easy-to-reach areas, sit down while cleaning to avoid straining your back.
• Transport cleaning supplies between rooms using a lightweight tote.
• If possible, invest in a lightweight vacuum cleaner and a mop with adjustable handles to help preserve your back.
• Choose ergonomic tools with extra padding and large or curved handles to minimize stress on muscles and joints.
• When cleaning floors, be mindful of wet surfaces and wear non-slip shoes.

Specific Cleaning Tasks and Considerations

• Decluttering: start with one small area at a time, utilize the “keep, donate, discard” method.
• Kitchen: check expiration dates on food and medications, organize cabinets and drawers to keep frequently used items within easy reach.
• Bathroom: ensure grab bars and non-slip mats are in place, keep essential items within easy reach.
• Alternate between different tasks to prevent repetitive strain on specific muscle groups.
• Use timers for focused cleaning sessions and to remind you to take regular breaks.
• Stay hydrated by drinking plenty of water to keep your muscles loose.

Following these guidelines will help you tackle spring cleaning tasks safely. Remember to listen to your body and take breaks when needed. If you’re uncertain you can accomplish a task safely, don’t even try. It’s easier to ask for help than it is to explain how you got injured. Happy cleaning!

Lauren Conigliaro OTD, OTR/L is an occupational therapist at Southwestern Vermont Medical Center (SVMC)’s Rehabilitation Department.