Spring cleaning and chores with less pain: exercises and tips

Spring cleaning is more than just a seasonal ritual — it can actually be a full-body activity that engages your muscles in ways you might not expect. From lifting and bending to reaching and scrubbing, the repetitive movements involved in cleaning can challenge your body. This is especially true if you already have pain in your back, shoulders, knees, or other areas. 

Preparing your body with a quick warm-up and doing some post-cleaning stretches can make tasks feel less taxing and help you recover more comfortably afterward.

Note: For some people, spring cleaning — especially large-scale or prolonged tasks — may be more challenging than your body is ready to handle. If you’re concerned about your pain or other chronic health conditions (e.g., heart or circulation issues), talk to your provider to make sure it’s safe for you.

Read on to learn which exercises Hinge Health physical therapists recommend to prepare your body for spring cleaning, stretch and recover afterward, and get additional tips to help manage chores and prevent injuries.

Why chores can lead to discomfort

Spring cleaning and household chores involve a variety of physical demands, including lifting, bending, reaching, and repetitive motions. “These tasks can be particularly challenging because your body may not be used to these prolonged movements,” says Courtney Fitzpatrick, PT, DPT, a physical therapist at Hinge Health. Common areas of discomfort or injury include:

• Back pain. Overhead motions, deep cleaning in closets, and prolonged periods in different body positions (e.g., getting on the floor, dusting, painting) can strain your back.

• Shoulder pain. Tasks like reaching high shelves, cleaning windows, and vacuuming can stress your shoulders, especially if you’re not used to these movements.

• Knee pain. For some people, knee pain can be worsened by tasks that require kneeling or squatting.

How movement helps with cleaning

Regular exercise can prepare your body for the physical demands of spring cleaning:

• Increased flexibility. Stretching can loosen tight muscles and improve your range of motion, making it easier to perform tasks without discomfort.

• Increased stamina. Strengthening and aerobic exercises can help your body handle repetitive motions and prolonged periods of activity.

• Improved balance. Regular exercise can enhance your balance, reducing your risk of falls.

• Resilience to different movements. Regular, varied exercise helps your body adapt to various movements, making you less likely to get injured.

In addition to being active in general, some targeted exercises can loosen tight muscles, get your blood flowing, and prepare key muscle groups used in cleaning, including your back, core, legs, and arms. 

Before you start a spring cleaning session, Dr. Fitzpatrick recommends these above warm-up exercises. 

After a day of cleaning, the above exercises and stretches can help alleviate tension, improve flexibility, and promote relaxation, says Dr. Fitzpatrick.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More tips for doing chores with less pain

These tips from physical therapists can help you handle chores with less discomfort:

• Set yourself up for success by choosing a cleaning day when you feel healthy and well-rested.

• Set realistic expectations for what you can accomplish. Instead of trying to tackle all your spring cleaning in a single day or in big chunks of time, focus on accomplishing one task (windows, for example), and leaving the rest for another day.

• Break up large tasks into smaller, manageable sessions. This can help prevent overexertion and reduce your risk of injury. Reframing success helps too: Cleaning a junk drawer in the kitchen or clearing one shelf in an overstuffed closet is still a win.

• Take regular breaks to rest and stretch. This helps offset repetitive stresses. If your back is aching, you might lie down for a while, eliminate the pull of gravity, and let your body relax. Or do some breathing exercises to help release tension.

• Switch tasks when you start to feel fatigue or strain. Mixing up tasks that tax different body areas can help prevent over-straining any particular muscle group. This not only helps distribute the physical load more evenly but also keeps your energy levels up and reduces your risk of injury. 

• Use good form for lifting, bending, and reaching. While there’s no perfect posture for chores, you can reduce strain by maintaining a neutral back position, engaging your core during prolonged tasks, and avoiding overreaching (stretching or reaching beyond what is comfortable).

• Use the right tools to make your chores easier and safer. For example, use a sturdy ladder instead of a wobbly chair to reach high places. Ergonomic tools like dusters with extendable handles or mops with a swivel head can reduce strain on your back, arms, and legs while making your chores easier.

• Stay hydrated during physical activities like cleaning. Keep a water bottle nearby and take sips frequently. Dehydration can lead to fatigue, dizziness, and muscle cramps, which can make your chores more challenging and increase your risk of injury. 

• Wear comfortable clothing and shoes that let you move freely and maintain good traction and balance.

• Create a safe environment, including clearing pathways, keeping tools out of your work area to reduce tripping hazards, and ensuring proper lighting. Falls are a common cause of home injuries.

• Listen to your body. Pay attention to any signs of discomfort, pain, or fatigue. If you feel a twinge in your back or a cramp in your leg, take a break and stretch, reassess your technique, or switch to another task. 

How physical therapy can help

“Spring cleaning can be especially challenging if you're dealing with an existing injury or pain area,” says Dr. Fitzpatrick. “Tasks like lifting, bending, reaching, and scrubbing can put extra stress on your body, especially if you already have pain in your back, shoulders, knees, or other areas.” 

If muscle and joint pain is limiting your movement, physical therapy (PT) can help. Physical therapists can assess you, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.

You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

PT tip: Celebrate what your body can do

“Spring cleaning is a great opportunity to celebrate what your body can do,” says Dr. Fitzpatrick. “It’s an external boost for your space and an internal reminder to support yourself.” Viewing chores as exercise can help you reframe them as a way to care for both your house and your body at the same time, she explains. “And with any exercise, it’s important to warm up, cool down, and take breaks to maintain your stamina,” she adds. 

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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