Smart Moves for Safe Cleaning
Protect your joints with proper housecleaning techniques.
To minimize trauma, first warm up by walking around the house, then follow these joint-friendly cleaning moves.
Back-safe bending
Common mistake: Bending from waist
Typical tasks: Unloading washer, dryer and dishwasher; gathering and picking up items; washing dishes; ironing; cleaning under furniture; scrubbing tubs; making beds
Safe solutions:
• Follow the old saying, “bend with your knees, not your back.” Slightly flex knees, and keep a hollow in your back.
• When standing, minimize back pressure by placing one foot on an elevated surface, such as a step stool or bottom shelf.
• When unloading, use a “golfer’s lift.” Simply kick back the leg opposite of your extended arm.
• Kneel or get help for floor-level or awkward tasks.
Reach right
Common mistake: Reaching with arm fully stretched
Typical tasks: Dusting; washing dishes; reaching overhead shelves; cleaning windows or walls; picking up objects
Safe solutions:
• Keep arms close to body to minimize strain on shoulders.
• Bring objects to waist level instead of reaching out with arms.
• Utilize wands and poles with extended handles.
• Avoid excessive back and arm extension by using a sturdy stepstool when reaching overhead items.
Knee know-how
Common mistake: Kneeling on both knees
Typical tasks: Washing floors; cleaning low cabinets; scrubbing tubs and showers
Safe solutions:
• Kneel on one knee and switch knees often to minimize and disperse pressure.
• Wear kneepads or cushion knees with a piece of clothing
Lift lightly
Common mistake: Lifting too much; poor lifting posture
Typical tasks: Taking out trash; hoisting laundry baskets; moving furniture; lifting cleaning buckets, boxes
Safe solutions:
• Squat, keeping back straight as you lift straight up.
• Hold loads close to your body to minimize strain on back.
• When possible, use wheeled carts to transport supplies.
• Don’t lift heavy or awkward loads by yourself – find a family member to help.
Push painlessly
Common mistake: Pulling instead of pushing; leaning from waist; overextending arms; bending wrists
Typical tasks: Mopping; sweeping; vacuuming; moving objects
Safe solutions:
• Push objects; don’t pull.
• Keep head up and in line with your spine.
• Avoid thrusting arm back and forth. Instead walk with mop, broom or vacuum with arms in relaxed position.
• When sweeping, use flat-head brooms and push with leading edge. Sweep all areas into one pile and pick up with vacuum or long-handled dustpan.
• When mopping, frequently change mopping styles to alternate stress on muscles. For example, switch between figure 8s and rocking side-to-side.
• Avoid stressing wrists by keeping them straight, not bent, when holding handles.
Smart Tips for All Tasks
To avoid fatiguing joints and muscles by working them too hard too long, apply these tips to any task:
• Alternate leading hands when possible.
• Alternate sitting and standing tasks.
• Alternate different types of motions. For example, switch between folding clothes and sweeping.
• Stand up and gently stretch every 15 minutes.
Back to "Simplify Household Chores"
