Spring cleaning can be a great way to give your home a fresh start and get rid of clutter, but it can also result in shoulder pain and injury if you’re not careful.
Here are some tips for avoiding and treating shoulder pain and injury resulting from spring cleaning.
Tip #1: Warm Up
Before starting any dusting, vacuuming or general cleaning, take a few minutes to warm up your shoulder muscles. This can be as simple as a few rotations of your arms above your head or doing some light shoulder stretches.
Tip #2 Use Proper Posture
Maintaining good posture while cleaning can help prevent shoulder pain and injury. Avoid hunching over or slouching. Remember to keep your shoulders back and down.
Tip #3 Use Proper Lifting Techniques
When lifting heavy objects, like a bed, couch or coffee table, use proper lifting techniques to avoid straining your shoulder muscles. This means bending at the knees and keeping your back straight, and using your legs and core muscles to lift the object, rather than relying on your shoulders.
Tip #4 Take Breaks
Cleaning can be a physically demanding task, so make sure to take breaks and rest your shoulders as needed. This can help prevent overuse, injuries and fatigue.
Tip #5 Alternate Tasks
Instead of doing all your cleaning tasks in one day, spread them out over several days or weeks. Spring cleaning is a big job after all – can’t be done in one day. This can help prevent overuse injuries and give your shoulder muscles time to rest and recover between tasks.
If you do experience shoulder pain or injury as a result of spring cleaning, you’ll want to give your shoulder a rest and avoid doing any more activities that aggravate the pain until you’ve had time to heal. While you’re resting, try to keep your shoulder above heart level by propping your arm up with pillows. This, along with applying ice to your shoulder for 20 minutes at a time, several times a day can help reduce swelling and pain.
When to Get Help
If your shoulder pain or injury is severe or persistent, consider seeking physical therapy. A physical therapist can help alleviate shoulder pain and promote healing. If you overdid things with your spring cleaning and are suffering from shoulder pain that won’t go away, South Orange Rehabilitation and Wellness has the know-how and experience to help you. Contact us today.