5 WAYS TO PROTECT YOUR BACK AS A CAREGIVER
As Caregivers, we care about our patients’ well-being, but to continue to work, we must protect our backs. Nobody should have to experience severe back pain, especially if it is preventable. Here are a couple tips to help protect your back while you are out there impacting lives.
STRETCHING
Before starting your work shift it is important to take time for yourself to stretch for a couple minutes.
DRINKING PLENTY OF WATER
Have you ever had a muscle cramp up? This is usually directly correlated with dehydration symptoms. This can lead to back muscle cramps. It is important to drink plenty of water, about 64oz (about 1.89 L) a day, is a good rule of thumb. Using a water bottle with a marked hourly water intake reminder is helpful to visually see how much water you need.
USE PROPER LIFT METHODS
No matter the weight of the item that is being lifted it is crucial to properly lift to avoid any back injuries. When lifting something most of the weight and strength should stem from your legs and arms. However often we tend to use our backs to put on weight which leads to back pain. Also try to avoid twisting your back or rotating when picking up weight. Even a small amount of weight lifted improperly can lead to a back muscle spasm or knot forming.
CONSIDER USING A BACK BRACE & BACK SUPPORTIVE SHOES
Another tip would be using a good back brace as well as supportive shoes. A back brace reminds you to engage your abdominal muscles when lifting, which can help in preventing any potential back injuries from occurring.
MAINTAIN PROPER POSTURE
Maintaining a proper posture throughout the day as well. Try to avoid positions that our slouched a lot.Take frequent breaks and vary your tasks to avoid repetitive motions that can strain your back.
GET ENOUGH REST AND SLEEP
Adequate rest and sleep can help reduce stress and tension in your back muscles. Make sure to get enough sleep each night and take breaks as needed to rest your back throughout the day.
Remember, protecting your back as a caregiver is not only important for your own health and well-being, but it can also help you provide better care for the person you are caring for. By taking care of yourself, you can ensure that you are able to continue providing the care and support your client needs.