Chiropractic Tips

Tips for Conquering Spring Cleaning Everyday Tasks Without Back Pain

Posted: May 20, 2024
By: Dr. Jan Ormsby

Many of us take for granted the simple act of bending down to pick up a box, reaching for a book on a high shelf, or squatting to pull weeds in the garden. However, these everyday activities can put a surprising amount of strain on our bodies, particularly our spines. Here at Adjust to Health Chiropractic, we want to empower you to move with confidence and prevent potential back pain. These guides provide you with expert tips on proper lifting techniques, safe gardening practices, and effective body mechanics for cleaning tasks.

Lifting Techniques:

  • Plan the lift: Before lifting, assess the box's weight and size. If it's too heavy, don't hesitate to ask for help or use a lifting tool.
  • Posture is key: Stand with your feet shoulder-width apart, core engaged, and maintain a neutral spine (avoid arching the back).
  • Squat, don't bend: Bend at the knees and hips as if squatting to grab the box. Keep your back straight and lift with your legs, using your leg muscles for power.
  • Keep it close: Hold the box close to your body throughout the lift, ideally at belly button level. This minimizes strain on your back.
  • Lift smoothly: Avoid jerking motions. Slowly and steadily lift the box, straightening your legs to come to a standing position.
  • Pivot, don't twist: When carrying the box, turn your entire body to avoid twisting at the waist. This can stress your spine.


  • Bend from the knees: Similar to lifting, squat down to reach the ground, keeping your back straight and core engaged.
  • Use tools wisely: Utilize long-handled tools to reduce bending and strain on your back.
  • Vary your tasks: Take breaks and alternate between tasks to avoid repetitive motions that can lead to fatigue and injury.

General Cleaning:

  • Lift with your legs: Apply the squatting technique for lifting cleaning supplies, buckets, or vacuum cleaners.
  • Use proper equipment: Consider a step stool for reaching high shelves instead of stretching on tiptoe, which can strain your back.
  • Lighten the load: Empty heavy buckets partially before lifting or carrying them.
  • Listen to your body: Pay attention to any pain signals. Take breaks and adjust your technique if you experience discomfort.

By incorporating these tips and consulting your chiropractor for personalized guidance, you can perform everyday tasks safely and prevent potential injuries.

Back to blog index