Do you experience pain while mopping or vacuuming? Dread vacuuming or mopping because you know your back will hurt when you are finished. You’re not alone. Let’s change the narrative from the vacuum or mop being the enemy to making it your friend.
How we mop and vacuum
The facts about how we mop and vacuum are often overlooked and can lead to back pain. Think about your body position when you do either of these.
Here are a few things to consider when you pull out that mop or vacuum.
1. A wet mop can weigh 5-8 pounds when wet. The action we often use is a swinging and twisting motion with the mop.
2. We tend to bend over, extend our arms out, and twist when pushing and pulling a vacuum. Also, a vacuum can vary in weight. My vacuum weighs 16 pounds (it’s an older Shark).
3. When we vacuum or mop we tend to use the same repetitive movement with one leg and one hand doing most of the work.
Avoid back pain with these 5 quick tips
1. Keep your core tight and back straight (think military posture). It’s harder to bend over when your abdominals are drawn in, plus you look better!
2. Keep the mop or vacuum in front of you and closer to your body. Avoid extending your arms away from your body. Think of keeping your friends close and your enemies closer. Is your mop the enemy?
3. Walk straight forward and then pull straight back. This is your dance and you’re the lead, not the vacuum cleaner. Even changing hands to your non-dominant hand is good for your brain and your hand.
4. Avoid bending and twisting. Ouch!
5. Reassess. You may need a vacuum that is lighter or use a different type of mop.
If you do find your back hurts, lie down on a firm surface in good alignment and take a break.
My other last piece of advice is to get a non-shedding dog. Two golden retrievers provide lots of reasons to vacuum often. Love them, not the fur.
Want more info on posture
If you want more tips on posture, please visit my blog post below where I talk more about posture.
