Spring has sprung – and with the nicer weather comes the urge to freshen up our home, clear the clutter and finally get back into the garden. While a good spring clean can feel productive and rewarding, it also tends to involve repetitive bending, lifting, reaching and twisting – all of which can put a strain on your body.
With the days already growing longer, and the weather becoming *slightly* warmer; many of us are eager to do more activities – whether that is getting outside to go for a walk, starting a new project out in the garden, or finally decluttering the garage! Unfortunately, a sudden increase in physical activity can also lead to pain and discomfort because your muscles and joints are not used to it.
As osteopaths, we often see aches and pains that may be caused by everyday activities such as cleaning, gardening and increasing your physical activity. The good news is that with a few simple strategies, there are ways in which you can protect your body while also accomplishing some of those tasks you may have been putting off!
Common Injuries We See and Why:
- Back pain: repetitive bending, twisting and lifting may put strain on your spine and lead to lower back pain
- Neck and shoulder pain: poor and repetitive postures when cleaning, reaching overhead to hang out washing outside, or looking down for prolonged periods of time
- Wrist and hand pain: repetitive cleaning or gardening movements, carrying heavy and/or awkward items
- Knee and joint pain: going from a more sedentary lifestyle back into movement, kneeling down in the garden or when cleaning/scrubbing low surfaces can put pressure on your lower extremity
Tips For Injury Prevention:
- Try not to do too much too soon – our body is not always used to doing a big chunk of repetitive movement
- No matter how light or heavy an object it, always try to bend your knees, keep your back upright, and hold items closer to your body.
- Try to avoid sudden movements, slow and controlled is the key!
- Taking regular breaks
- Using a step stool for overhead activities so you are not reaching as high
- Using cushions or knee pads if you are out in the garden for a long time
- Warm up before you start, and even gentle mobility or stretching afterward
- Keep hydrated
- Ask for help from family and friends – not everything is a one-person job!
How we can help:
Providing postural advice to help maintain optimal posture during a wide range of activities which will aim to reduce the risk of injury
Helping increase mobility and flexibility of your joints and muscles to make it easier for you to move around more freely
Recovery support: if you are experiencing aches and pains, we are here to help with recovery and reduce discomfort
Spring cleaning can be a fantastic way to refresh your space and your mind, and it doesn’t have to come at the cost of your health! By pacing yourself, being mindful of your posture and listening to your body, you’ll reduce the risk of injury and keep both your home – and your body – in tip top shape!
If you are noticing any lingering aches or strains, we are here to help! We can help assess and treat a wide range of issues, as well as providing advice to prevent further or future injury.
Book in today: https://www.bodywellhealthcare.com.au/book-online/