January 21, 2018

Spring Cleaning 101

How do I prevent injury with iStock_Spring yard work (640x436)gardening and spring cleaning?

What tips should I know for yard work clean up?


The weather is starting to warm up and the snow is finally beginning to melt!  As we start to thaw out from this frozen tundra of a winter, many of us may find ourselves doing some spring cleaning.  Spring is a great time to open up the windows, air out your house, and clean every nook and cranny that has been collecting dirt all winter.  As the snow is melting, it is unveiling the damaged ground underneath.  It is becoming apparent that some yard work is much needed, and we can’t forget about the gardening!  We at Peak Performance have a few tips for you to prevent injury while doing your spring cleaning and yard work this year:


1.  Pace Yourself!

Don’t try to clean the accumulation of clutter and dirt from all winter in one day.  It is easy to get into a groove and barrel through it, but listen to your body when it tells you it needs a break.

2.  Stretch!

Who would have thought that it may be beneficial to stretch before and after cleaning and yard work?  When you are not used to being active, your body may become very stiff and sore after the increased activity of spring cleaning.  Stretching before and after cleaning will help to decrease your soreness.  If you are experiencing back pain midday through your cleaning session, it is likely due to the repetitive bending that you have been doing all day long.  It may be beneficial to place your hands in the small of your back and doing a few repetitions of back bends to counteract the flexion forces you have been placing on your spine.

3.  Use Good Body Mechanics!

It is very important to utilize good body mechanics when lifting items, dusting, washing windows, laundry, gardening, and many other household activities.  When performing any activity try to keep your spine in neutral by maintaining your natural spinal curve.  If you have to pick up an object, keep your back in neutral, squat down using your legs, bring the object close to your body, and return to standing.  It is also important to try to avoid being bent over for prolonged periods of time, as it places stress on your back.

Remember these useful tips this spring season to help prevent injury during this spring cleaning and gardening season.

H. Tipsord



  1. Great advise about listening to your body, stretching, and good posture. I used to push through and then I will have to deal with the ramifcations the next day. Now if I listen to my body, take my time and watch my form I can get my work done and not disable myself that 2nd day! Thanks for the great reminder.

    • Thanks Keri, I’m glad you found the article helpful. Your body is the best barometer when it comes to muscle aches and pains. However, the trick is to not be reactive to your pain but rather proactive. In other words, set a timer on your cell phone for every hour to remind you to check your posture, stretch or simply get up and move a little. Just by changing your position from sitting will go a long way in preventing postural pain. You can subscribe to our RSS feed for future notifications when we post our informative articles. Stay healthy!

  2. Linda Canfield says:

    Great article and really good advice. I am anxious to get outside and put what I have learned to practice this spring.

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