Spring cleaning for the New Year, backache and joint pain? Rehabilitation doctors recommend 6 tips to help relieve pain

One or two weeks before the Chinese New Year, the whole family usually does a thorough cleaning. The repetitive cleaning movements at this time can often cause damage to the muscles or joints. Mastering these six tips can effectively reduce the pain and discomfort caused by spring cleaning. (For example: Table 1)

Tip 1: Do warm-up exercises before cleaning

Common pain problems during spring cleaning include back sprains, myofascial pain, and sacroiliac arthritis caused by bending over to sweep, mop, and lift heavy objects; shoulder bursa inflammation caused by raising hands above the head to clean windows or paint; and "mom hand (thumb tendon inflammation)" caused by overuse of the wrist. Before cleaning, do some warm-up exercises and stretch the muscles that will be used when cleaning. This can effectively reduce injuries to muscles and joints.

Tip 2: Clean in batches to avoid overuse

When cleaning, it is recommended to divide the work into sections, interspersing different types of cleaning work, and not to clean the same task for too long. A good approach is to bend over and sweep the floor for ten minutes, then look up to clean the glass for ten minutes, and then switch to cleaning and wiping the kitchen sink. And when cleaning, you should take a proper break every 20 to 30 minutes. This can effectively prevent injuries caused by overuse.

Tip 3: Lift less heavy objects, bend less, and kneel less

Bending over for too long or lifting heavy objects often causes injuries to the waist, especially bending over and lifting heavy objects. When lifting heavy objects, keep them close to you and bend slowly. In addition, when wiping the windows, try not to use brute force, as excessive force can cause shoulder injuries; kneeling on the ground to wipe the floor for a long time can cause bursa inflammation in the knee joint. These actions should be avoided as much as possible when cleaning to reduce the burden on muscles and joints.

Trick 4: Multi-purpose tools and carts

The actions mentioned above such as lifting heavy objects, bending over, and kneeling are sometimes difficult to avoid. At this time, the effective use of tools and carts can achieve twice the result with half the effort, save time and effort, and avoid injuries.

When cleaning the ceiling, painting and wiping windows, you can step on a chair or a small ladder to reduce the posture of looking up and avoid neck pain; try to avoid bending over to lift heavy objects, you can put heavy objects on a cart to reduce waist injuries; if you need to bend over to do cleaning work, you can sit on a small chair to reduce bending over or squatting for long periods of time; when sweeping or mopping the floor, it is best to do it with your back straight and use a longer broom or mop.

Tip 5: Stretching exercises combined with hot compress

Between work, you can add stretching exercises and apply hot compresses to allow your muscles to rest and relax to avoid injuries. Stretching exercises may include: stretching the thigh muscles (such as: Figure 1), relaxing the trapezius muscles (such as: Figure 2), straightening the back (such as: Figure 3), stretching the elbows (such as: Figure 4), and stretching the upper limbs (such as: Figure 5). Each movement can be maintained for 15-20 seconds and repeated 3-5 times. During the stretching process, you can apply a hot towel for 10-15 minutes, which will be more helpful for relaxation.

Tip 6: If you still have persistent discomfort, you can go to the rehabilitation department for treatment

While getting rid of the old and bringing in the new, you should also pay more attention to maintaining correct posture. If you experience pain or discomfort, you can first apply hot compress, stretch and rest. If the symptoms persist, you can go to the rehabilitation department for further examination and treatment after the Chinese New Year.