The seasons are changing, and the sun flooding through windows could reveal some dust, dirt, or otherwise cluttered situations around the house. The time for spring cleaning is now. 

With a bad back or shoulders, getting on your hands and knees to scrub floors, doing yard work, or lifting and organizing boxes could be dangerous. Here are several tips on how to avoid injuries while getting your house in tip-top shape for the sunnier months ahead.

Warm Up and Stretch

Before starting a big project or getting ready to clean for an extended period of time, take a minute to warm up and stretch. Cleaning oftentimes requires a lot of repetitive movement and can agitate or injure unstretched muscles. 

Perform simple arm stretches, such as positioning your arm across your body and holding your elbow with your opposite hand, then switching to the other arm. 

To warm up your leg muscles, either take a short walk before you begin cleaning, or sit down with your legs straight in front of you, and slowly bend toward your feet until you feel the stretch.

[Related: 4 Simple Spring Wellness Tips]

Proper Techniques for Lifting

Picking up and moving boxes from the attic or basement can put undue strain on your muscles. If you aren’t careful with how you lift objects, you could potentially throw out your back and end your spring cleaning early. 

In order to lift properly, make sure you bend at the knee when you go to grab something off of the ground, keeping your back as straight as possible. While bending over to lift something up, consider taking a knee rather than bending at the waist. Moving things from one side to another? Pivot your entire body instead of twisting your spine to avoid injury.

Ladder Safety

Spring may be the ideal time to clean your gutters or organize the top shelves in your garage, but be cautious when using a ladder — even a small one. Be certain the center braces are locked, and never stand on the top two rungs. Have someone around when you are using a ladder in case you become unsteady, and set the ladder on steady, balanced ground.

Switch Up Your Tasks

Cleaning can require your body to move in a very repetitive way. Bending over to garden in the yard, reaching up to grab a box, and even sweeping or mopping the floor are activities that, when done for extended periods of time, can be harmful. Switch up your activities and limit one motion to 30 minutes or so before taking a break or starting a new task.

Schedule a Visit With Your Chiropractor

Remember to pay attention to how your body feels. If you notice any new aches or pains, pause the spring cleaning and contact your chiropractor. 

Contact Spencer Chiropractor today to schedule a consultation!

*Image via Unsplash

In an age where more and more individuals are staring at a screen at their job, and then again when they get home, neck pain can seem almost inescapable. At any given time, 10 to 20 percent of adults will report experiencing neck pain symptoms. While pain medication and heating pads may temporarily help with discomfort, tending to the underlying issues and stretching and strengthening your muscles is important. Frequent chiropractic visits paired with the following low-impact yoga poses can decrease your neck pain and improve your range of movement in a more lasting way.

Seated Twist Pose

Sit on the floor with your legs stretched out in front of you. Bend your right leg and place your right foot to the outside of your left thigh. Place your left fingertips on the mat behind you and twist the base of your spine to the right. Move your elbow to the outside of your right knee to twist a little deeper. After five deep breaths, switch sides.

The seated twist pose stretches out the spine and improves the neck’s side-to-side flexibility.

Thread the Needle

Begin on your hands and knees on the mat in a standard table pose. With your palm facing upward, thread your right arm behind your left arm and stretch it out onto the mat, lowering your right shoulder to the ground. Rest your right cheek on the mat and gaze toward your outstretched arm. Keep your hips raised and relax your lower back. Hold the pose for up to one minute and then switch arms.

Thread the needle loosens muscles and releases tension in your neck and shoulders.

Forward Fold With Neck Stretch

With your feet hip-distance apart on the mat, slowly bend forward from the hips. Feel free to keep a bend in your knees if that’s more comfortable. Let your head and torso hang heavily and interlace your fingers behind your neck. Be careful not to pull, but instead let gravity and the natural weight of your arms pull you further into a stretch. Hold for about one minute.

This edition of the classic forward fold helps stretch out and lengthen your cervical spine while releasing built-up tension in the neck.

If you’re new to yoga, we suggest practicing with a trained instructor for safe and proper form, or asking your chiropractor whether or not yoga would be a positive addition to your regular adjustments.

There’s a reason we call things that are stressful or irritating a “pain in the neck”: neck pain can be a persistent drain on your energy and overall quality of life. Seeking regular chiropractic treatment is one of the most effective ways to reduce ongoing neck pain. While your sessions will serve to mitigate symptoms, any discomfort that creeps up between visits can be managed at home until your next treatment with a few simple tricks.

One of the best ways you can ensure your own neck comfort, other than using proper support for prolonged seated postures at work and beyond, is to practice sufficient head and neck support when you sleep at night. Start by trying to sleep on your side and back and aim for a neutral spine position. Avoid sleeping on your stomach, as this can place extra pressure on your neck.

[Related: How Chiropractic Care Can Relieve Sleeplessness]

You may also want to invest in a memory foam pillow that will support your head and honor the natural curve of your neck. We are asleep for a third of each day, on average, so be kind to your neck at bedtime!

Small Changes Can Make a Big Impact

Stay Hydrated

Did you know the padding between vertebrae can compress when you’re dehydrated? Monitor your daily water intake to ensure your body remains hydrated, which is essential to support critical bodily processes and structures from nerves and soft tissue to bones and so much more.

Hold Your Phone Correctly

Also consider how you hold your cellphone or work phone. Do you tilt and pinch it between your ear and shoulder rather than manually holding it to your upright head? If so, this habit could contribute substantially to pain and tension in your neck and shoulders.

Find a Supportive Chair

If possible, ask for an ergonomic chair at work. A chair with added neck support can help absorb pressure otherwise placed on your neck and shoulders, while proper lumbar support will encourage neutral spinal alignment while you sit.

Practice Swimming

Finally, get moving… in some water! Submerging your body up to the chin and gently moving your neck can be an excellent means of low-impact movement. The warmer the water, the better it will be for muscle relaxation.

Simple Exercises Can Reduce Symptoms

Whether the source is stress or a traumatic injury, neck pain is typically a sign of a deeper issue. You can help improve your symptoms by completing certain exercises at home.

For example, if your neck is stiff and sore, try to slowly roll your shoulders down and back ten times. You may also want to sit upright and gently roll your shoulders backward, as if you’re trying to hold a pencil between your shoulder blades. Repeat this ten times (just remember to move slowly and avoid pushing your limits too far!). Finally, try slowly touching your ear to your shoulder ten times on each side.

If your neck pain remains significant with a few at-home tweaks, you may be waiting too long between chiropractic sessions. Talk to your chiropractor to discuss your optimal treatment plan and frequency, and you’ll be on your way to symptom-free comfort!