Caregivers, such as Nurses and Certified Nursing Assistants, are at high risk for serious back injuries which can cause a lot of pain and lost work days.  A study done by Massachusetts General Hospital found that back pain resulted in over 100 million lost work days in the United States each year.  Nurses, avoid back injury at work by following these basic tips.

Get in Shape:  If you are in poor physical condition you are more likely to get injured.  One extra pound of weight increases back strain by ten pounds.  Combine Aerobic activity 4-5 times a week, such as walking, biking, running or swimming, with Strength Training, to improve blood flow to the spine and to increase spine strength.  If it has been a while since you have exercised, check with your physician and search for guidance from a reputable Certified Personal Trainer.  Pilates and fitness ball exercises 2-3 times a week are a fantastic way to strengthen and increase flexibility of the trunk and protect the spine.  Here are two exercises that strengthen the spine without equipment.

·       Bridge—Lie on your back with your knees bent and feet on the floor.  Lift torso up, using abdominal muscles to create a straight line with body, then lower torso back down to barely touch the floor.  Be slow and concentrate on tightening the buttocks and pulling in the belly button.  Repeat until muscles are fatigued.

·       Side Plank—Lie on your side with your forearm on the floor, legs straight with one foot on top of the other.  Lift your body off the ground into a straight line, balancing on one forearm and the side of your foot.  Contract your abdominals while relaxing your shoulders.  Slowly lower your hip to the floor and bring it back up.  Repeat until fatigued.    

Take more Breaks:  A study from Ohio State University found that even two 15 minute breaks from routine work along with a half hour lunch helps to prevent body fatigue.  This study suggested that people tend to hurt their backs toward the end of a work shift.  Those new to the job should take breaks even more often than experienced workers to prevent fatigue induced injuries.

Watch your Body Mechanics:  Keep heavy objects such as patients as close to your body as possible, and in a safer lifting zone between your knees and shoulders.  Push instead of pull whenever possible.  Don’t twist.  Tighten your stomach muscles without holding your breath before and during a lift.  Avoid over reaching or stretching when picking up or setting down a load. 

Manage Job Stress:  A study from Ohio State University links stress and back pain. The study concluded that people with certain personality types may increase their risk of back injury if they experience workplace stress.  Some good stress reducers include exercise, adequate sleep, relaxing music, light reading, writing in a journal and attention to spiritual health.

About the Author: Alice Burron, MS, Personal Trainer, Exercise Physiologist, writer and motivational speaker.  Alice has spent over 15 years inspiring and motivating adults and kids to live their healthy lives possible.   

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