Keep your spine safe while house cleaning

Here are some simple steps to take to make cleaning less stressful on your back and neck


House cleaning may not be the most pleasant thing to do in life, but it is necessary. Let us delve into making it as easy on the body as possible. Ergonomics is defined as the science of designing jobs, equipment, and workplaces to fit the person.


When ergonomics is not considered, many negative things can occur such as:

  • Cumulative trauma injuries develop over a period of weeks, months, or years and can result in back, wrist, shoulder, and neck pain

  • Overexertion can irritate the body’s muscles and tendons, but tendons take much longer to heal

  • Bending at the spine can put pressure on the discs in the back, which are the shock absorbers between the vertebrae


Benefits of ergonomics while cleaning:

  • Makes house cleaning work easier

  • Reduces discomfort or pain

  • Lowers risk of getting hurt

  • Helps to get the job done faster

  • Improves quality of the work

Ways to make house cleaning easier:



  1. When making the bed avoid bending at the spine. Instead, either bend at the knees while keeping spine neutral or get into a kneeling position and get closer to the bed. This eases tension on the discs.

  2. When vacuuming empty the bag often to reduce the pushing force. Also, push in a straight line in front of you to prevent twisting of the spine. This also allows you to put more force behind the pushing as you are using the leg muscles to lean into the movement instead of using the shoulders at an awkward angle.

  3. When cleaning the bathroom get close to surfaces to clean. For example, step into the tub to clean the wall instead of leaning over the tub. You can put more force into the cleaning which reduces the time spent. Also, it is less stress on the shoulder.

  4. When taking out the trash, keep the bag close to your body to ease tension on the spine. Also, try to empty it more often to prevent it becoming too unwieldy.

  5. When cleaning surfaces above your head, switch arms often to spread the stress on the arms and shoulders.


A few simple, easy steps can reduce the tension on the body, get the job done faster and reduces the possibility of injury.