Last Updated May 2011
Not surprisingly, healthcare professionals often experience back injuries more than other workers due to many factors such as manual patient handling, awkward movements and postures and patient transferring.
Sadly, many of the back injuries could have been prevented with some forethought. Now’s your chance to take some time to understand what causes back pain, and how you can prevent it, before it takes a toll on your back.
What are the common causes of back pain? Although there are a number of factors that contribute to back pain, the most common factors are excessive…
· Force. An example would be trying to lift too much weight for your back muscles to tolerate. The stronger the muscle, the more force it will tolerate. (This is why men in healthcare are often asked to lift patients. Often, however, they become injured due to repetition.)
· Posture. Poor posture can often be the result of muscular weakness, muscle imbalances, muscle inflexibility, prior injury, or poor habits, and can over-ride the back’s natural curvature, which can lead to muscle fatigue and increased weakness.
· Repetition. Repeating specific movements without enough rest time for recovery can lead to injury.
· Stress. Even when fully educated and prepared regarding back health, workers can face stressful situations that over-ride proper posture, lifting and technique implementation. Stress can also cause muscle tension, which can contribute to, or worsen, back pain.
Use these four steps to prevent and recover from back injury.
1. Learn how to lift properly. When lifting, carrying, or moving heavy objects, keep the object close to the body and try to maintain the natural curve of the spine as much as possible. This often means lifting with your legs so that you are not bending and lifting with your back. Legs are much more able to withstand heavy weight than the long muscles of the back.
2. Learn proper posture. Proper posture can be practiced and improved over time, and includes:
· Head balanced with chin not jutting forward
· Chest raised slightly
· Stomach not sticking out (protruding)
· Relaxed knees
· Shoulders down and back and even
· Hips at the same level, directly under the shoulders
· Kneecaps pointing straight ahead
· Feet directly beneath the knees, facing forward
Whether sitting or standing, try to keep the natural curvature of the spine as often as possible. For desk situations, invest in a desk chair or balance ball that allows you to rest both feet flat on the floor while keeping your knees level with your hips.
3. Strengthen your body. Physical activity, along with a healthy weight, can minimize stress on your back. Try to get at least 150 minutes of moderate aerobic activity a week, or 75 minutes a week of vigorous aerobic activity (on non-consecutive days) and be sure to warm-up for 5-10 minutes beforehand. Include strength training exercise for all body parts two to three times a week. Stretch 10 minutes following activity.
If you are already experiencing back discomfort or pain, speak with your personal physician. You may also want to consider hiring a personal trainer to assess your posture and safely strengthen your back and core muscles.
4. Manage your stress. Research shows that stressed workers are much more likely to become injured. If you experience stress at work more often than not, experiment with different stress-coping techniques such as deep breathing, resting in a quiet place, guided imagery, going for a short walk, listening to relaxing music, or doing stretching/yoga moves.
While you’re away from the work stress for a few minutes, use this time to assess your body and note any discomfort or pain so that you are aware of it next time you are asked to perform a task requiring your back to work. This is also a good time to assess your work situation and ask yourself if there are hazards you can minimize, resources you can use, or personal clothing that might help, such as gloves or better shoes. Above all, consider using lift equipment or asking someone to assist you with your task, if needed.
About the Author: Alice Burron is an affiliate spokesperson and highly successful personal trainer for the American Council on Exercise. She earned a master’s in physical education with an emphasis in exercise physiology from the University of Wyoming and is a leading national fitness and wellness program expert.
Check out Alice's new book Four Weeks to Fabulous, created to empower the average working woman who is busy with her family, career, and wants to take control of her weight - and health. Four Weeks to Fabulous is available at www.2BFIT.net, or can be purchased on Amazon. Please note that when ordering on 2BFIT.net, you must click on Buy Now under "Special Offer for NurseTogether members - Free Shipping."
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