Spring Cleaning? Here’s How to Lift Safely Without Injuring Yourself

Spring is here! The fresh air and sunny days often bring an urge to tidy up and clear out clutter from your attic, garage, basement, or home. However, spring cleaning can put your body at risk if proper lifting techniques aren’t followed. Poor posture or unsafe habits while lifting heavy items can result in back pain, muscle strains, or other injuries.

To help you tackle your cleaning projects safely, we’ve compiled 4 Safe Lifting Tips to keep you moving for life.

1. Warm Up and Plan Ahead

Before you dive into lifting, prepare your body and plan your movements:

Warm Up: Get your blood flowing and your joints ready with simple exercises like practice squats, heel lifts, and arm circles. These movements help reduce stiffness and prevent injuries.
Plan Your Path: Visualize where you’re moving the item, ensuring your path is clear of obstacles, slippery surfaces, or uneven ground. Remember the rule: think twice, lift once.

2. Lift with Your Legs, Not Your Back

The golden rule of lifting is to use your legs and core—not your back:

Position Yourself Correctly: Stand as close as possible to the object. Keep your feet shoulder-width apart, bend at the knees, and avoid rounding your back.
Lift Smoothly: Engage your core muscles and push through your legs to lift the object. Avoid jerking motions, which can strain your back.
Ask for Help: If the item is bulky or heavy, don’t hesitate to get help or use tools like a dolly or cart.

3. Wear Proper Footwear

Your choice of footwear matters when lifting heavy objects:

Choose Supportive Shoes: Opt for shoes with low heels and good grip, like sneakers. Avoid sandals, high heels, or flip-flops, which can increase your risk of slipping.
Avoid Twisting: When moving the object, turn your whole body by repositioning your feet rather than twisting your spine.

4. Control the Weight

Maintaining control is key to safe lifting:

Distribute Weight Evenly: If you’re carrying multiple items, balance the weight equally between both hands. Avoid holding a heavy object in one hand and a light object in the other, as it can strain your body.
Stabilize Yourself: Plant your feet firmly and lower your center of gravity to maintain control, especially when navigating stairs or uneven surfaces.

What to Do If You Experience Pain

Despite your best efforts, injuries can happen. If you feel pain or discomfort after lifting, consult a physiotherapist for a personalized recovery program. Physiotherapists are highly trained professionals who specialize in treating musculoskeletal injuries and promoting mobility. They can help alleviate pain, restore function, and prevent future injuries.

Why Choose Physiotherapy?

Physiotherapists are university-educated experts in movement and recovery. They work with individuals of all ages to address a wide range of issues, including:

Orthopedic Injuries: Sports injuries, workplace strains, and joint pain.
Cardio respiratory and Neurological Conditions: Rehabilitation for breathing issues, stroke recovery, and more.

At Physiotherapies, we pride ourselves on being Melbourne’s most trusted team of health professionals. Our goal is to keep you moving forever, no matter the season.

Book Your Consultation Today

If spring cleaning has taken a toll on your body, we’re here to help! Contact Physiotherapies for expert care tailored to your needs.

Visit www.physiotherapies.com.au or call us to schedule your appointment. Together, we’ll ensure you can stay active and pain-free all year round.