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How To Manage These 5 House Cleaning Tasks Without Hurting Your Back

How To Manage These 5 House Cleaning Tasks Without Hurting Your Back
  • Hannah
  • Jan 30 2020
Simple house cleaning chores can turn into trouble for those who are suffering from back pain. Whether it is about picking up anything from the floor or vacuuming the carpet, you may hurt your back if you don’t attain the right posture.

Sometimes, people forget about their pain and bend immediately to pick up something or clean up the floor or carpet. This is one of the most common scenarios which could bring on back pain symptoms.

Fortunately, there are some fantastic general rules that can minimise the risk of a back injury, especially while performing the following house cleaning tasks. Before we get into the process, you should understand the importance of these tips because every house cleaning activity has its unique way. Whether it is about sweeping the floor or wiping off the baseboard, you need to be extra careful whenever you get into the cleaning process.

It is always good to take professional assistance if you are running at the end of your lease period. You can search for an experienced company who can perform the best end of lease cleaning in Sydney without giving you a hint of stress.

Apart from taking professional help, you should know the right methods to manage the following house cleaning tasks without hurting your back.

Let’s get started!

1. Vacuum Cleaning

There is no denying that vacuuming is one of the best and easiest ways to get rid of loose dust, debris, food particles and accumulated dirt particles from carpets, rugs and floors. But it is one of those activities that can lead to a constant bent over posture in your back.

Whether it is from the position you hold for an extended period or the way you bend for vacuuming, you may increase pain in your low back. Another reason for back pain could be using the vacuum cleaner with an ultra-straight back. This can also affect your spine’s health and may irritate the spinal arthritis-related problem.

Instead of putting extra pressure on your lower back, it is good to practice vacuuming with good body mechanics. You can put a small lunge position to minimise the pressure from the back. In simple words, don’t stretch your lunge beyond your comfort zone.

To achieve this posture, you need to place one foot in front of the other. Make sure the distance is small; otherwise, it could make you feel uncomfortable. This lets you shift forward and back while performing the vacuuming process instead of bending or slouching at your spine.

Don’t forget to switch your legs and arms from time to time to minimise the chances of muscle fatigue or injury. It is also good to place your free- hand (non-vacuuming hand) on your thigh that is in front to alleviate pressure from your back.

2. Dish-Washing

Believe it or not! Washing dishes is one of the least favourite household chores. If you want to prevent injury or relieve back pain during dishwashing, then it is good to use a small step stool.  You can put it under the sink so that you can rest one foot on it while washing your dirty dishes.

This technique works wonders, especially if you are suffering from a sacroiliac joint issue. Make sure you put the foot on the pain-free side on the stool to get into the comfort position. This can boost your core stability as well, which in turn, prevent back pain or injury.

3. Dusting

Dusting is one of those activities which involve your arms, back and legs, particularly while removing dust from furniture. It is good to take the pressure off the back by holding your inactive hand on the item you are cleaning/dusting. You can also prop that arm on your thigh to alleviate the weight from your back.

4. Sweeping Floors

It can be risky to sweep and clean the floors if you are having chronic back pain. The posture you have been attaining for sweeping can trigger your back injury. Instead of overlying your back in the sweeping process, it is good to use your legs and arms.

Make sure you pull the broom with your arms instead of twisting and bending around to get into all the areas to collect dirt and dust. Try to place your one leg in front of the other to get into a physical comfort zone. You can put weight on your back leg – keeping your trunk relaxed while changing directions.

5. Laundry

Doing laundry is one of the most annoying household chores for many people, especially working professionals in Sydney. You can reduce the load of dirty clothes you have to lift by breaking them into small bundles. You may have more clothes to deal with, but this technique can prevent back injury or pain.

As with sweeping and vacuuming, you should prevent extremes in spinal position. In simple words, don’t put pressure on your spine. Use the strength of your legs instead of your back while doing laundry.

Pro Tip: Take the pressure off your back by putting one hand to load your washer or laundry basket while using the other hand to turn yourself up on one of the appliances. Make sure you lift small bundles of clothes as this will reduce the stress from your back.


If you are suffering from chronic back pain, then avoid bending or twisting using your back while performing household chores. You can follow the strategies mentioned above in this article when managing these five house cleaning tasks. This will prevent your back from injuries and keep your spine healthy.

Try to strengthen your legs and change positions while vacuuming or cleaning your carpets and carpets. When standing for an extended period of time, then widen your stance to avoid stress on the same muscle. These small techniques can make your work easier without hurting your back.

But if you are at the end of your tenancy, then take assistance from professionals for a thorough end of lease cleaning in Sydney. They take the stress out of your cleaning tasks and give you peace of mind.