Diwali Cleaning Vs. Back Pain? How Puneites Can Shine Without The Strain

By Author: Mohit Bhardwaj
Total Articles: 2
Comment this article

With Diwali just a few days away, preparations for this auspicious occasion are well underway in every home in Pune. While cleaning every nook and corner of the house, cleaning ceiling fans, changing or rearranging furniture, washing windows, scrubbing balconies and more, the list of things to do just seems to go on. But in the midst of it all, there's a sneaky guest that has a special appearance every Diwali, back pain.

Sunday cleaning your house, and the next day you wake up with a stiff lower back, sore shoulders, and other aches and pains. Of course you've had that feeling. Long stretches of bending, stretching, lifting, and repetitive motions can take a toll on our muscles and joints.

The silver lining? There's no need to compromise between a sparkling home and a pain-free Diwali. Puneites can make their Diwali preparations sparkle without taxing their bodies, simply by being prudent and being mindful of your body while doing all those chores and repairs.

Why Does Diwali Cleaning Trigger Back and Shoulder Pain?

The majority of our house cleaning tasks consist of actions that our body can not ...
... maintain for extended periods of time.

Consider these common festive chores:

- Bending to clean floors: Repeated forward bending puts added strain on the muscles of the lower back.

- When you reach for the fan or'reach overhead,' you're putting your arms in the air for a long time.

- Lifting heavy furniture: Using the wrong technique can put strain on the back and muscles around the back.

- Cleaning bathrooms and balconies: Repeated actions may lead to tired and sore muscles.

- Bucket and storage box bearing: Combining lifting with twisting can damage your back.

It's not always the activity itself that causes the problem. It's usually a combination of staying active for too long, poor posture, lack of breaks, and abrupt movements.

6 Smart Diwali Cleaning Tips To Save Your Back

You can simplify your cleaning routine by changing the way you approach normal day to day household chores.

1. Don't Bend for Too Much Time

Don't spend extended time bent over when you're scrubbing the floors or putting away things on the lower shelves. Try to use a long-handled mop or broom when possible. If you have to reach for something low, bend your knees and keep the item close to your body.

2. Lift Heavy Things Correctly

Lifting sofas, cupboards and boxes is one of the most difficult tasks. Stand close to the object, keep your feet spread apart, bend your knees, tighten your abdominal muscles and lift using your leg muscles. Never twist your waist while lifting.

If the furniture is very heavy, find someone to help you.

3. Take Regular Cleaning Breaks

Rather than attempting to clean your entire house in one day, do it over multiple days.

Aim to work for 25-30 mins then take a quick break. Move around frequently and don't do the same thing for too long.

4. Pay Attention When Cleaning Above Head Level

Trying to reach high ceilings, clean upper shelves or screens and remove dust from ceiling fans can cause shoulder strain. Stand on a sturdy step stool or use a long handled cleaning tool rather than overextending.

5. Prepare Your Body Before Cleaning

Just like you warm up before exercising, your body needs to warm up with light activity before it tackles more challenging household chores.

A short walk, gentle shoulder rolls, relaxed trunk twists, and light stretching. Be careful not to make abrupt or jerking movements, especially if you're already experiencing pain.

6. Don't Neglect Initial Symptoms of Pain
Mild muscle fatigue can resolve on its own, but continuous or increasing pain shouldn't be. Seek professional help if the pain bothers your sleep, walks, daily functioning or ability to work.

Experiencing Lower Back Pain After Diwali Cleaning?

Among all the aches and pains that can come with heavy housework, lower back pain is one of the most common. It can result from overexertion, fatigue, incorrect lifting, or an orthopedic or spinal problem.

If you have persistent pain, seek advice from your physiotherapist who will be able to help you identify the possible cause and ensure you follow the right plan of recovery.