Your Body Almanac

Janitor

Mopping, lifting and scrubbing, often on night shifts, with strong chemicals.

Cleaning work is more physical than it looks. Mopping, vacuuming and hauling trash load the back and shoulders, cleaning chemicals irritate skin and lungs, and many custodians work nights.

01

Back and shoulder strain

Pushing and pulling mops, vacuums and carts, lifting trash bags and bending to clean low surfaces all repeat strain on the lower back and shoulders.

SourcesCleaning industry (OSHA)Ergonomics (OSHA)
Lift with your legsAs neededPlan the lift, keep the load close and bend at the knees, not the waist. Strength-train twice a weekWeeklyWork all your major muscle groups on at least two days a week. Do band pull-apartsWeeklyStretch a resistance band across your chest to strengthen the upper-back muscles that pull your shoulders back. Do cat-cowDailySlowly round and arch your back on hands and knees to move your whole spine.
02

Skin and lung irritation from chemicals

Bleach, disinfectants, floor strippers and mixing products can irritate skin, eyes and airways. Cleaning products are linked to work-related asthma, and mixing bleach with ammonia or acids releases toxic gas. Never mix cleaning products. Wear chemical-resistant gloves rated for the product and use it with the room ventilated. If you start coughing or feel short of breath after using one, leave the area and get fresh air.

SourcesHazard communication (OSHA)Hospital eTool — Housekeeping (OSHA)
Moisturize and glove your handsDailyMoisturize after every hand wash and wear gloves for wet work, chores and cold weather. Wear eye protectionAs neededPut on safety glasses, goggles or a face shield for work, chores and hobbies that throw debris, chemicals or sparks.
03

Slips and falls

Wet floors, cords and ladders make slips, trips and falls a leading cause of injury for cleaning workers.

SourcesWalking-working surfaces (OSHA)
Wear supportive shoesAs neededChoose shoes that fit well and suit your activity, and replace them when they wear out. Practice standing on one legDailyA daily balance drill that trains your ankles, hips and reflexes. Work safely at heightAs neededSet up ladders and raised platforms carefully so a slip doesn't become a fall.
04

Night shifts

Office and building cleaning often happens overnight. Working against your body clock makes sleep harder and is linked to fatigue and long-term health risks.

SourcesLong work hours, extended or irregular shifts, and worker fatigue (OSHA)
Keep a consistent sleep scheduleDailyGo to bed and get up at the same times every day, weekends included, and aim for at least 7 hours. Set a screen curfewDailyTurn off phones, laptops and TV at least 30 minutes before bed, and longer if you can. Set a caffeine cutoffDailyStop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
05

Sharps and germs in trash

Needles and broken glass hidden in trash bags, and bodily fluids in restrooms, carry a risk of cuts and infection. Never push trash down with your hands or reach into bags; carry bags away from your body. Report any needlestick right away.

SourcesBloodborne pathogens (OSHA)

No daily practice fixes this one. Follow the steps described here.

When to see a professional

Get fresh air and medical help right away if you feel short of breath, dizzy or have chest tightness after using cleaning products. See a doctor for wheezing that is worse at work, a hand rash that won't heal, or back pain with leg numbness. Report needlestick injuries at once.