Sparkling windows, trimmed clean landscape – flowers-a-bloom, carpets steamed and colorful laundry piles folded neatly and ready to be placed in their designated drawers. How do we get to such a beautiful sight? Spring cleaning, of course. What’s not so beautiful – the bending, lifting, moving, reaching, stretching, aching back, sore muscles and exhausting weekends filled with hedging, trimming, mowing, vacuuming, wiping and scrubbing.

Those who cherish the sight of spring cleanliness have most likely also experienced their back going out, being unable to walk, stand up straight or even lie-down without sharp-stinging pain.

Now, the Pain Relief Centers in Tampa, Fla. has put together some tips for a more manageable way to finish all of the tasks on the long list of spring cleaning without experiencing pain.

Thanh T. Le, MD, pain management physician and Bethany Zich, a certified athletic trainer, suggest these tips for banishing spring cleaning pain:

“Knowing how to pace yourself is really important,” says Dr. Le. “If you don’t take breaks and get yourself exhausted, you are more likely to injure yourself.” Most cleaning accidents happen from step stool or ladder misuse – tripping, slipping and falling over wet floors or tools that are in the way. “Be aware of your surroundings,” said Dr. Le.

To prevent injury they suggest:

Bending safely - “Never bend at the waist, always use your legs,” said Zich, “Use good body mechanics by engaging your abdominal muscles to support your back.” Zich also says to avoid bending and twisting to lift items because this can increase the amount of pressure on the spine. “Turn your whole body, not just your back,” she said.

“When lifting, hold objects close to your body;” says Zich, “objects at a far distance from the body can increase the pressure to the spine. The farther the object is, the heavier it is and the more work you have to do to lift it – which can lead to an injury.” According to Zich, taking away pressure from your spine will make the project easier and safer for your body.

When standing for a long period of time, “elevate your work surface for a better posture and keep it at a comfortable height; change positions frequently. Stand on a cushioned mat. If you are standing at a sink for a prolonged time, place your foot on a ledge below in order to decrease the pressure building on your spine,” said Zich. In other words, Zich explains that if you are doing loads of laundry, try folding them at the washer machine or a counter top because it is leveled at your height more than leaning or bending-over while folding laundry on your bed, which is a lower surface. And when you are washing dishes, open the cabinet door and use that ledge as a resting spot making it easier for your back.

“If you are vacuuming, hold the vacuum beside your body. Your legs should do all the work so there is no bending or twisting of the back,” said Zich. “Try to avoid reaching forward with your arms or leaning your whole body, rather walk with the vacuum.”

As anxious as you may be to get those gutters clean or touch-up that outdoor paint that has been chipping away all winter – it’s essential to understand the importance of warming-up.

“Warming the muscles can really avoid pain down the line. You could try walking a couple blocks first or do regular stretches for your legs, arms, shoulders and back,” said Dr. Le.

Another simple tip, according to Dr. Le would be to grab that ladder or stepstool when trying to reach high places. “As long as you are aware of your surroundings and are careful to prevent tripping and falling – a stepstool or ladder is much safer than climbing on top of a table or using another piece of furniture to reach high-places,” he said.

Speaking of ladders or stools – the doctor emphasizes the assurance of a leveled ground. “Make sure the floor under that ladder is even, dry and durable,” says Dr. Le. Unstable ground can cause the ladder to fall over. Also, avoid pulling muscles by overreaching. Dr. Le uses the “rule of navel,” which means, if your belly button goes outside the lines of the ladder – you are reaching too far.

“Hydration is key to health and energy;” says Dr. Le, “make sure you are drinking enough water to prevent dehydration.”

Also use back braces for added support to the spine and knee pads for those tough ground-level jobs when cleaning or gardening. Standing tall with both feet planted firmly on the ground when doing any project can ensure safety, “relax your shoulders away from your ears to keep your back healthy,” said Dr. Le, “and of course, try to exercise regularly.”