Making Household Chores Easier with Chronic Pain: Cleaning Hacks You Can Actually Use
When you live with chronic pain, even the simplest household tasks can feel overwhelming. Cleaning, cooking, and organizing may take more energy than you have on any given day. But keeping a home doesn’t have to mean adhering to traditional standards or methods. Often, we need to shift our mindset about what it means to maintain a home and develop new ways to live that work for us. With some creativity and a few practical cleaning hacks, you can make daily chores more manageable and pain-friendly.
Here are actionable tips for tackling common household tasks without sacrificing your well-being.
General Principles for Managing Chores with Chronic Pain
Before diving into specific tasks, let’s start with some overarching strategies:
1. Embrace Pacing and Rest Breaks
Break tasks into smaller, more manageable chunks and schedule rest breaks. For example, instead of vacuuming the whole house at once, focus on a single room or even just one corner. Use a timer or app to remind yourself to rest, even if you feel like pushing through.
2. Prioritize Tasks
Not everything needs to be done every day. Identify what’s essential and what can wait. For instance, keeping the kitchen sink clean might be more important than mopping floors. Let go of perfectionism and focus on what truly matters.
3. Use Assistive Tools and Techniques
Invest in tools designed to reduce strain, but also rethink how you move. For example, instead of pushing and pulling a vacuum, glide it smoothly by using your legs and core to guide the motion.
4. Involve Others
Ask for help from family members, friends, or even professional services. Teaching kids how to help early on can be a great way to distribute responsibilities. I’ve written about how I involved my kids in chores when they were young—you can check out that post for inspiration!
Cleaning Hacks for Specific Household Tasks
Vacuuming and Floor Cleaning
Vacuuming can be physically demanding, but changing how you move can make it easier. Instead of pushing and pulling with your arms, engage your legs and core to guide the vacuum smoothly. This reduces strain on your back and shoulders. Break the task into sections, focusing on one room or even one area at a time.
Dishwashing and Kitchen Cleanup
Standing at the sink for long periods can wreak havoc on your back and legs. Try sitting on a stool or kneeling on a soft mat to reduce strain. If you’re hand-washing dishes, consider opening a lower cabinet and resting one foot inside to relieve pressure on your lower back. For dishwashers, sit or kneel while loading and unloading if repetitive bending is challenging.
Laundry
If your laundry room is on a different floor, consider tossing everything into a sack and yeeting it down the stairs (yes, really!). Alternatively, sit on your bum and scoot down the stairs with your laundry load. When folding, use a table or counter, or lay on your couch. There is no wrong way to do this. I found it easier to sit on the floor to move wash from wash to dry with my front load machine.
Cooking and Meal Prep
Cooking doesn’t have to be a marathon. Try freezer meal prepping, where you prepare multiple meals in one session to save time later. Chop vegetables or prep ingredients at a separate time to break the workload into smaller tasks. If standing at the counter causes discomfort, open a lower cabinet and rest one foot inside to ease strain on your back.
General Cleaning
Cleaning an entire house is daunting for anyone, let alone someone managing chronic pain. Delegate tasks to kids, friends, or your partner. Even small contributions from others can make a big difference. Don’t forget: nothing has to be done all at once. Break tasks into smaller, bite-sized pieces to prevent flares. For example, clean one shelf or one corner instead of the whole room. Here is a look at how I use to do it with my kids.
Five More Activities to Adapt
1. Making the Bed
Simplify your bedding routine by skipping the flat sheet altogether. Keep things as straightforward as possible. If the idea of tucking and pulling feels overwhelming, do only what’s visible and necessary.
2. Grocery Shopping
Grocery shopping can be exhausting, but curbside pickup is a game-changer. If you enjoy picking out your produce, order everything else online and walk through the produce section when you’re feeling up to it. Over time, you can gradually add more sections to your shopping trips as your energy allows.
3. Pet Care
Taking care of pets can involve bending, lifting, and walking, which may exacerbate pain. Use automatic feeders and self-cleaning litter boxes to reduce daily tasks. If walking your dog feels like too much, consider splitting the route into shorter sections.
4. Gardening
Gardening is a rewarding hobby but can be physically taxing. Opt for raised garden beds or container gardening to avoid bending. Use ergonomic tools and a padded kneeler with handles for added support.
5. Home Organization and Decluttering
Decluttering doesn’t have to be an all-day affair. Focus on one drawer, shelf, or small area at a time. Use bins and baskets to group items together, making future organization easier and reducing repetitive movements.
Practical Tips for Energy Conservation
- Sit Whenever Possible: Whether you’re folding laundry or chopping vegetables, find ways to sit and reduce strain on your body.
- Rotate Tasks: Avoid repetitive strain by alternating between tasks that use different muscle groups. For example, switch between light dusting and heavier tasks like vacuuming.
- Ask for Help: Don’t be afraid to lean on your support system. Most people are happy to pitch in when asked.
Reminder: Break It Down
Nothing—and I mean nothing—has to be done all at once. Every task can be broken into smaller sections. If vacuuming the whole house feels impossible, tackle just one room. If cooking dinner feels overwhelming, prep one ingredient at a time. Adapting your approach to chores is key to maintaining a clean and comfortable home without compromising your health.
Conclusion
Living with chronic pain means finding new ways to approach old tasks. By adapting your mindset and methods, you can keep your home in order while protecting your body. Remember, it’s not about doing less—it’s about doing things differently.
What cleaning hacks have worked for you? Share your tips and experiences in the comments below—you might inspire someone else on their journey!
