Body Mechanic Strategies: Vacuuming

Your body is like a machine. That's why it's important to keep the parts aligned as you go about your activities. The postures and positions you use during these activities is called body mechanics. Using proper strategies, particularly as you vacuum, is vital for protecting your low back.

How can I benefit by learning this skill?

People with back pain often have difficulty vacuuming. Poor technique takes a toll on the long-term health of the spine and actually requires more energy than using good technique. You may find it awkward at first to keep your back safely positioned while vacuuming. But by using your core muscles and by generating power from your hips and legs, you'll protect your back. And you'll need less energy than when you use only your arms to push and pull the vacuum.

How do I perform this skill?

Keep your back in the power position, and engage your core muscles. You'll have better leverage as you work the vacuum back and forth. When you push the vacuum forward, keep one leg in front of the other, and lean forward on your front leg. Then lean back onto your back leg as you pull the vacuum toward you. This focuses the action to your hips and legs and not your back.

Are there other recommendations I need to be aware of?

If you need to lower yourself down to get under objects or to reach into tight spots, hinge at your hips to keep from rounding your low back. You might find it easiest to get down onto one knee in these situations.

What should I watch out for while doing this skill?

Keep the vacuum directly in front of you at all times. Avoid trying to reach around corners or objects. This will force you to bend and twist your low back. Don't twist or bend your trunk to get under objects or to reach into tight spots. Also, use the rules of safe lifting when lifting and transporting the vacuum.