Occupational Hazards: How Nurses Can Prevent and Manage Back Pain
A nurse’s job is both testing and fulfilling. Unfortunately, nursing is among the jobs with the most work-related injuries. Many nurses end up with painful back injuries because of the physical demands of their work. Injuries among healthcare workers often happen because of the heavy lifting that's involved with repeatedly handling and lifting patients. Being a nurse doesn't mean you have to endure back problems, though. Consider these nursing tips to prevent back injuries.
Exercise Often
With 12-hour shifts the standard in the nursing profession, every nurse should prioritize their health and wellness needs. Working out is good for everyone, and nurses are at an advantage when they are fit. Get at least two hours and thirty minutes of moderate-intensity aerobic exercise every week or an hour and fifteen minutes of vigorous aerobic exercise.
That's not all. If possible, add anaerobic exercise at least twice per week. This includes muscle-strengthening exercises like lifting weights or working out on a weight machine. Cover all major muscle groups twice per week. When nurses are strong and flexible, they are better able to perform the more physically challenging aspects of the job and less likely to incur an injury.
Be Aware
If you’re aware of how your back is being positioned, you’ll have more of an opportunity to move it in a way to prevent injury or strain. When you have to pick up a heavy weight, use your leg muscles, not your back muscles. Get help to move a patient. If that’s not possible, see if you can use an assistive device to move someone. Be aware of how you are pushing or pulling people and equipment throughout the day so you are engaging the right muscles and not putting undue strain on the wrong ones.
Maintain Good Body Posture
Always straighten your back when standing and sitting. When standing, keep your chest out and shoulders down to relax your back muscles. When sitting avoid slouching. Try placing a pillow behind your back when sitting.
Wear A Comfortable Pair Of Shoes
Choose low- heeled and non-slip, close-toed shoes. Ensure that the arch support of your shoes is fit for your sole. A good pair of shoes improves body alignment to achieve good posture and prevent back pain. There is a wide variety of shoes to choose from, including some made specifically for nurses. When getting a pair, ensure the shoes fit properly. The sole should be well-cushioned for additional support and comfort.
Switch Specialities if You Experience Chronic Pain
Sometimes a nurse who has a real passion for one specialty needs to switch to another one because of the physical demands of their original specialty. While some nursing jobs require that applicants be able to lift at least 50 pounds, many nursing positions do not require lifting. Start exploring your options at career fairs or professional meetings and conferences.
If you are looking to switch to a specialty that doesn't require lifting or that perhaps requires only light lifting, you may speak to your current employer. Sometimes hospitals or other healthcare facilities will allow nurses to switch positions or specialties. Keep in mind that you may need additional training, classes, or workshops to make the change.
Evaluate Your Sleeping Position
Most reports of back pain are related to poor sleeping positions. Sleeping on your back is not recommended, as your body’s weight pressure is concentrated on your spine. The best position to sleep in is sideways. If you are used to sleeping on your stomach, put a small pillow under your lower abdomen to relieve pressure from your back. Getting a supportive mattress and pillow is also helpful, especially if you change sleeping positions often. Most importantly, make sure you get enough sleep.
You can prevent and manage lower back pain with simple lifestyle changes. To learn more about how to prevent lower back pain, ask some senior nurses for advice. Go to CynaMed to find more nursing blogs to help you with your dream career.