Holiday Cleaning: Managing Back Pain While Preparing Your Home for Guests

'Tis the season to be jolly – not achy! As the holidays approach and we prepare to welcome loved ones into our homes, those of us with back pain face a unique challenge. Getting the house ready without hurting yourself in the process can prove tricky at times. Don't let back pain dampen your holiday spirit! With some smart strategies and careful planning, you can get your home guest-ready while protecting your spine. Here are some tips to get you started.

Start Early, Start Smart

The key to stress-free holiday prep is starting early. Breaking down cleaning tasks into manageable chunks not only prevents overexertion but also helps maintain a consistently tidy home. Dr. Stuart McGill, a leading spine biomechanics expert, recommends spacing out activities to allow for adequate rest and recovery between tasks.

To create a safe and effective cleaning schedule:

1. Start by making a list of every single task you need to do before the guests arrive.

2. Break down the tasks into three categories: things that can be done early, things that can be done a few days before, and things that must be done at the time of the event/arrival of your guests.

3. Label each task from 1 to 3 in effort or difficulty. For very difficult tasks, like vacuuming, you can split it up by room or section to break it into a more manageable task.

4. Pull out your calendar and take into consideration other plans you have made. If those plans involve activities that put strain on your body, give those tasks a 1 to 3 difficulty.

5. Once you have completed this, decide what number in effort/difficulty points, in total you can complete in a day without risking injury, estimating based on previous experience.

6. Write down how many points in total you need to get done before your guests arrive and how many days you have to do it.

7. Now sit down with your calendar and split up the tasks so they are evenly spread and the total difficulty points stay at or under your goal per day.

8. Be sure to add in rest/recovery days at least 1-2 days a week

Here is an example:

Tasks

Do in advance:

Dust shelves - 1

Mow lawn - 3

Make beds - 1

Do a few days before:

Go grocery shopping - 1

Wipe baseboards - 2

Clean windows -2

Do day of

Meal prep - 2

Vacuum stairs - 3

Calendar:

Gym, Monday and Wednesday - 3

Walk w/ friends, Tuesday - 1

Watch nephew's soccer game, Friday -1

Calculate totals:

Safe amount of difficulty points per day = 6

Days til guests arrive = 8

Total points needed to be completed = 20

Example Schedule

Monday: Gym (3), Dust Shelves (1)

Tuesday: Mow lawn (3)

Wednesday: Gym (3), Baseboards (2), Make beds (1)

Thursday: Groceries (1), Windows (2)

Friday: Soccer game (1)

Saturday: Meal prep (2), Vacuum stairs (3)

Obviously this is a very simplified example. Your safe points may be 6 like the example, or it may be 20-30. It depends on your situation and your health. However, it is very important to benchmark what you CAN do and not what you SHOULD do. "Should" is for people who end up hurting themselves. If you cannot reasonably complete all your tasks before your guests arrive, then you either need to decide what doesn't need to get done, or enlist someone to help you. If your guests care enough about you to visit you, they care enough about you to not want you to hurt yourself on their behalf.

High-Risk Activities and Safety Tips

Vacuuming

According to the American Academy of Orthopedic Surgeons, vacuuming is one of the most common causes of household-related back injuries. To vacuum safely:

• Push the vacuum forward with your legs, not your back

• Keep the vacuum close to your body

• Avoid twisting movements – pivot your whole body instead

• Consider a lightweight or self-propelling vacuum model

Bathroom Cleaning

• Use a long-handled scrubber for tubs and toilets

• Place cleaning supplies in a caddy at waist height

• Consider using a small stool while cleaning lower areas

• Take breaks every 10-15 minutes

Smart Tools and Techniques

Use some innovation and ingenuity to help yourself do tasks in a way that is safer for your spine. If something always hurts to do, stop and think about a different way you could be doing it, instead of powering through and regretting it later.

Here are some ideas:

• Extension dusters for high places

• Grabber tools for reaching low items

• Spray mops with microfiber pads

• Lightweight, cordless vacuums

The Art of Taking Breaks

Research from the National Institute for Occupational Safety and Health suggests taking regular "microbreaks" can significantly reduce muscle fatigue and prevent injury. Try the "20/10 Rule":

• Clean for 20 minutes

• Rest for 10 minutes

• Use rest time to:

  • Do gentle stretches

  • Hydrate

  •  Practice deep breathing

  •  Ice or heat your back as needed

When to Ask for Help

Remember, there's no shame in asking for assistance. Tasks that always warrant help include:

• Moving furniture

• Flipping mattresses

• Carrying heavy decorations from storage; especially involving ladders

• Reaching high places

• Any chore or activity you do not feel safe doing on your own

Proper Posture Principles

The Cleveland Clinic recommends these posture tips while cleaning:

• Keep your back straight

• Bend at the knees, not the waist

• Tighten core muscles while lifting

• Keep items close to your body when carrying

• Use your legs as your power source, not your back

  
  

Know When to Stop

Listen to your body's signals. Pain is not gain when it comes to cleaning! If you experience increased pain:

• Stop the activity immediately

• Apply ice or heat as recommended by your healthcare provider

• Rest in a comfortable position

• Do some light movement or stretching

• Consider scheduling a cleaning service if needed

Final Thoughts

Remember, your health is more important than a perfectly clean house. Your guests are coming to see you, not inspect your baseboards! Focus on the essential areas and let go of perfectionism. With careful planning and these protective strategies, you can create a welcoming space for your holiday guests while keeping your back happy and healthy.

Note: Always consult with your healthcare provider about specific limitations and recommendations for your condition before starting any cleaning routine.

References:

McGill, S. (2015). Back Mechanic: The secrets to a healthy spine your doctor isn't telling you

American Academy of Orthopedic Surgeons (2022). Home Safety Checklist

Cleveland Clinic (2023). Proper Body Mechanics for Back Safety

National Institute for Occupational Safety and Health (2023). Work-Related Musculoskeletal Prevention