Don’t Let Spring Cleaning Be a Pain: Preventing Back and Shoulder Strain This Season

Spring is here—and with it comes a burst of motivation to clean, declutter, and get those home projects rolling. But whether you're scrubbing windows, hauling bags of yard waste, or reorganizing the garage, spring cleaning can quickly lead to sore backs, tight shoulders, or even serious injuries.

At our chiropractic and physical therapy clinic in Everett, WA, we see a spike in these kinds of injuries every April. The good news? With a few smart strategies and a little body awareness, you can avoid unnecessary pain and keep your body feeling its best.

1. Warm Up Before you Work

Just like your favorite hiking trail at Lord Hill, you need a little warm-up before the real work begins.

Hack it: Turn on your favorite upbeat playlist (think 90s throwbacks or Seattle grunge classics) and dance around the kitchen for 3–5 minutes. It’s fun, gets your heart rate up, and gently warms your muscles.

Bonus stretch combo:

1. Cat-cow on all fours (10 reps)
2. Standing hamstring stretch while holding onto the counter
3. Shoulder rolls + overhead reach

Why it matters: According to Johns Hopkins Medicine, incorporating flexibility exercises into your routine can improve muscle performance and reduce the risk of injuries.

2. Use Proper Lifting Techniques

Lifting heavy bins from your garage like a CrossFit champ? Easy to do—until your lower back reminds you who's boss.

Hack it: Keep a laundry basket or rolling crate nearby. Instead of carrying heavy items from room to room, load them in and push or pull with your legs, not your back.

Everett bonus: If you're heading to donate items, use a collapsible wagon—perfect for trips to Goodwill or the swap meet at Everett Mall.

Why it matters: The Cleveland Clinic advises using proper tools like wheelbarrows and lifting with your legs to prevent back injuries during yard work. ​

3. Take Breaks and Rotate Tasks

Cleaning the blinds for an hour straight? Nope. Mix it up like you're circuit training at the gym.

Hack it: Set a “Pomodoro” timer—25 minutes of work, 5-minute stretch break. Use Alexa, your phone, or even an old-school kitchen timer. During breaks, sip water, stretch, or enjoy a few deep breaths with the window open.

Fun idea: Leave a snack or favorite drink in the fridge as a mid-project reward. Hydration and motivation in one.

Why it matters: Johns Hopkins Medicine recommends alternating muscle groups and incorporating rest days to decrease the chance of injury.

4. Don't Overreach or Overextend

Trying to dust the top of a cabinet while balancing on a stool? Not the move.

Hack it: Get a telescoping duster—cheap on Amazon or at your local Everett Target. It's safer and saves your shoulders from awkward angles.

DIY tool tip: Wrap a microfiber cloth around a Swiffer or yardstick with a rubber band to clean tight or high spots.

Local tip: If you've got tech neck from too much screen time, be extra mindful—your neck is already vulnerable. Gentle neck rolls before and after can help.

Why it matters: The Cleveland Clinic emphasizes the importance of ladder safety and suggests having someone hold the ladder to prevent falls during tasks like cleaning gutters or windows. ​

5. Finish with Recovery in Mind

You wouldn't leave the gym without stretching, right? Same applies here.

Hack it: Fill a sock with uncooked rice, microwave it for 60–90 seconds, and use it as a DIY heat pack for sore shoulders or lower back.

Or: Use a lacrosse ball or massage gun to roll out your glutes, back, or traps. Even 3 minutes can make a difference.

**And hey—**why not book a massage or adjustment as your reward? You've earned it.

Why it matters: WebMD suggests that applying a heating pad or warm compress can soothe tight muscles and improve blood flow, aiding in recovery after physical strain. 

When to Call in the Pros

If you wake up the next day with pain that lingers, sharp discomfort, or stiffness that won't quit—it's time to get checked out. Our Everett team is here to help with chiropractic adjustments, targeted massage therapy, and physical therapy treatments to get you back to feeling your best.