For many Australians, keeping a tidy home is a point of pride—but if you’re over 50, you may have noticed that some chores aren’t as easy on the body as they used to be. Back and neck pain, stiff joints, and old injuries can make simple tasks challenging.
But what if we told you that a few small changes to your cleaning routine could help you avoid pain, protect your spine, and keep you moving comfortably for years to come?
We know that a clean home shouldn’t come at the cost of your health. That’s why we’ve put together this comprehensive guide to housekeeping with good body mechanics—so you can keep your home sparkling without putting your back out.
Body mechanics refers to the way we move during daily activities. Using good body mechanics means moving in ways that protect your muscles, joints, and spine from unnecessary strain.
As we age, our bodies become less forgiving of poor posture and repetitive stress. Years of ‘just getting it done’ can catch up with us, leading to chronic pain or even injury.
The good news is that, with awareness and a few simple tweaks, you can make every chore easier on your body.
Let’s break down the most common cleaning tasks and reveal the secrets to doing them safely and comfortably.
- Vacuuming: Ditch the slouch, save your spine
Vacuuming is notorious for causing back pain, thanks to the repetitive bending and twisting involved. Many people either slouch over the vacuum or, to stand up straight, lock their backs in a rigid position—both of which can strain the spine.
Try these instead:
- The Lunge Method: Stand with one foot slightly in front of the other, like a fencer. Shift your weight forward and back as you vacuum, rather than bending at the waist. This keeps your spine neutral and lets your legs do the work.
- Switch Sides: Alternate which foot is forward and which hand is holding the vacuum to avoid muscle fatigue.
- The Kneeling Technique: If you’re comfortable getting up and down, kneel on one knee (like you’re proposing marriage) to vacuum under furniture. This brings you closer to the floor and reduces strain on your back.
- Dusting and polishing: Support yourself
Dusting may seem harmless, but reaching and stretching can add up. To protect your back:
- Prop your non-dominant arm on the furniture or your thigh for support.
- Move your whole body, not just your arm, when reaching across large surfaces.
- Use long-handled dusters to avoid overreaching.
- Laundry: Lift smart, not hard
Laundry baskets can be deceptively heavy, and repeated bending can wreak havoc on your lower back.
- Break it up: Carry smaller loads, even if it means more trips.
- Lift with your legs: Bend your knees, keep your back straight, and use your leg muscles to lift.
- Raise the basket: Place it on a chair or table at waist height to minimise bending.
- Use one hand to load the washer or dryer, and the other to support yourself on the machine.
- Doing the dishes: Step up for stability
Standing at the sink for long periods can cause back and hip pain, especially if you’re leaning forward.
Place a small step stool or box under the sink and rest one foot on it. This will help shift your weight and relieve pressure on your lower back. Stand close to the sink while keeping your core engaged. Remember to alternate feet every few minutes.
- Making the bed: Don’t overreach
Making the bed requires a lot of bending and reaching, which can strain your back. Stand close to the bed and use it to support and make it easier. You can prop yourself up with one arm while tucking in sheets or fluffing pillows with the other.
If you need to reach across the bed, kneel on it with a pillow under your knee for added comfort. Remember to switch sides regularly to avoid overworking one side of your body.
- Sweeping and raking: Move like Tai Chi
Sweeping and raking often require twisting and bending, leading to back pain. Use your arms and legs, rather than your back, to move the broom or rake.
Position yourself with one foot in front of the other and pivot your back foot to change direction, ensuring your spine remains aligned.
Instead of twisting at the waist, take small steps to reposition yourself. To avoid overreaching, limit your sweeping or raking to just 1 to 2 feet in front of you.
Have you discovered any clever tricks for making housework easier on your body? Or do you have a story about a cleaning mishap that taught you a valuable lesson? Share your tips and experiences in the comments below.
Also read: Discover the $2 Bunnings cleaning secret trusted by experts
