Spring cleaning and gardening: How to avoid shoulder pain

Now spring has arrived, tradition dictates we make a start on the activities we’ve postponed over winter.

From maintenance, to cleaning, to gardening; the better weather is often a cue for us to spring into action.

However, whilst a spot of sunshine might inspire enthusiasm, if you’re deconditioned it can often cause shoulder pain or injury due to repetitive movement and overexertion. You might start trimming your hedges pain free, but as the task drags on, it’s easy to overdo it as you push too hard to get them finished.

Taking simple precautions and considering doing a few exercises can make a world of difference to help prevent discomfort and maintain your shoulder health during these activities.

First things first though, what leads to shoulder pain?

Repetitive movements. Tasks such as sweeping, raking, and pruning involve repetitive motions that can strain the muscles and tendons in the shoulder.

Overexertion. Trying to accomplish too much in a single session without proper rest breaks can lead to overuse injuries and muscle fatigue. It’s easy to overdo it to get the job done.

Poor posture. Incorrect posture while undertaking these tasks can put stress on your shoulders, leading to pain and discomfort.

Lifting heavy objects when deconditioned. Improper lifting techniques can cause shoulder injuries, especially when shifting heavy pots or bags of soil if you’re unaccustomed to doing so.

What can you do to prevent this?

To minimise the risk of shoulder pain during spring cleaning or gardening, bear in the mind following.

Use proper equipment. Tools with padded handles and adjustable lengths can help to ease strain on the shoulders. A stepladder can reduce distance, lessening the need to stretch and overreach with heavy hedge trimmers or garden shears.

Pace yourself. As much as it might be tempting to just crack on so as to take advantage of good weather and get the task done, you need to listen to your body and take breaks where needed. Trimming a hedge or digging out a flowerbed over the course of a few days is better than pushing yourself too far, too quickly and causing an injury.

Concentrate on posture. Keep your shoulders relaxed while performing tasks to minimise stress on your shoulder joints. Make a conscious effort to ensure you don’t slip into poor form.

Lift things correctly. Always remember, that when lifting heavy objects, you need to bend your knees and use your legs and trunk rather than just your shoulders to lift.

Alternate your tasks. Mixing up your activities to avoid overusing specific muscle groups will allow you to achieve more without overdoing it. For instance, you can alternate between sweeping up garden debris and kneeling to plant flowers – with both activities affecting different parts of the body.

Exercises to strengthen and alleviate shoulder pain.

There are simple exercises that you can incorporate into your routine that will help strengthen the muscles around your shoulder joint – helping to prevent and alleviate pain.

Shoulder blade squeezes. Sit or stand with your arms by your sides, and then squeeze your shoulder blades together as if you're trying to hold a pencil between them. Hold this for 5-10 seconds, and then release. Repeat this 10 times.

Wall press ups. Stand facing a wall, place your hands on the wall at shoulder height, with your feet a few inches away from the wall. Perform a small press up against the wall then return to your start position. Repeat 10 times.

External rotation. Hold a resistance band in front of you with your elbows bent at 90 degrees and your palms facing inward. Keeping your elbows tucked into your sides, slowly rotate your forearms outward then relax again. Repeat 10 times.

Doorway stretch. Stand in a doorway with one hand on the door frame at shoulder height. Gently lean forward until you feel a stretch in the front of your shoulder. Hold for 30 seconds, then switch sides.

Spring cleaning and gardening are enjoyable activities (for some!), but the sudden stimulus on dormant muscles can pose the risk of injury it appropriate care isn’t taken. By incorporating some of the advice above you can help to minimise the risk of overdoing it. Additionally, regular shoulder strengthening exercises, cardiovascular exercise such as walking, combined with a good diet can help alleviate pain and improve your overall shoulder health.

Remember to listen to your body and seek support if you experience persistent or severe shoulder pain – and we can help at Thistle Physio if you need professional assessment. In the meantime though, happy cleaning and gardening – but take it steady!