3 Back Exercises for Household Chores

3 Best Back Exercises for Household Chores

Protect Your Spine While Keeping Your Home Clean

Household chores seem harmless, but bending, lifting, sweeping, and mopping can sneakily strain your back. Over time, these small stresses add up to stiffness and pain. The solution? Stretching exercises that keep your spine supported, so cleaning feels less like a workout and more like a breeze.

Here are 3 simple back-friendly moves every homemaker should try:

1. Side Bend
Why it helps:
Counters the repetitive side-bending from sweeping, vacuuming, or mopping.

How to do it:

• Stand with feet shoulder-width apart

• Raise one arm overhead

• Lean gently to the opposite side without twisting

• Hold 10–20 seconds per side

• Switch sides

Best for: Releasing tension from sweeping/mopping.

2. Glute Bridge
Why it helps:
Strengthens glutes and lower back to support lifting tasks (like laundry baskets).

How to do it:

• Lie on your back with knees bent, feet flat.

• Engage your core and lift your tailbone away from the floor.

• Hold for 10-20 seconds, then lower.

• Perform 5–10 reps.

Pro tip: Avoid over-arching.

Best for: Lifting without straining your back.

3. Seated Spinal Twist
Why it helps:
Relieves stiffness from bending over sinks or folding laundry for long periods.

How to do it:

• Sit tall in your chair.

• Place your right hand on your left knee.

• Twist your torso to the left and look over your left shoulder.

• Hold 10–20 seconds. Breathe deeply.

• Switch sides.

Best for: Relaxing the spine after chores.

Pro Tips for Back-Safe Chores

• Use tools with long handles to avoid hunching.

• Squat instead of bending when lifting.

• Take mini stretch breaks every 20 minutes.

• Switch sides when sweeping/mopping to balance strain.

Final Thought

A cleaner home doesn’t have to come with back pain. With these exercises, you can finish chores faster, feel stronger, and keep your spine happy every day.

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