To minimize trauma, first warm up by walking around the house, then follow these joint-friendly easy 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
Other places, I use an exercise ball to sit on. I kick it around the house, to where I need to work, then sit on it; kick it again to the next spot. And it is light enough to carry up stairs if I need to.
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