Tips for a Healthy Back

Caregivers are at high risk for back injuries!  Follow these tips to help prevent back problems:

When you sit . . .

• Choose a chair with a firm back whenever possible.  Sit with your buttocks up to the back of the chair.
• Place a rolled-up towel or small pillow in the small of your back when sitting in a seat without good back support.  This may include the time you spend sitting in a car or at a movie theater.
• When sitting for long periods, get up and stretch often.

While standing . . .

• Stand up straight, without slouching.
• If standing at a counter for long periods, place one foot on a small stool (or open a lower cabinet and put your foot on the bottom shelf).

For the best sleep . . .

• Turn and flip your mattress every six months.  Sleeping on a firm mattress is best for your back.
• Try putting a small pillow between your knees when you sleep.  This helps keep your hips lined up and may prevent lower back stiffness.

When you are working . . .

• Stretch out your back before the start of every work day to warm up and loosen your muscles.
• Use available equipment to help you lift or transfer clients, such as:
  
  • Mechanical lifts.
  • Sliding boards.
  • Draw sheets.
• Always bend your knees—not your waist—when picking something up.
• Before lifting anything (or anyone) heavy, ask yourself these questions:
  
  • Can I lift this load safely by myself?
  • How far do I have to carry this load?
  • Is there a clear path for me to travel with this load?
• Center your body over your feet and let your legs do the lifting. 
• Lift in one continuous motion, without jerking.
• Avoid twisting your body while lifting.  If you must turn, turn with your feet, not with your body.
• Look straight ahead while lifting.  Don’t look down.
• Remember to get assistance—from other people or equipment—before you try to lift or transfer a heavy client.  If you don’t, your back may suffer!

In the car . . .

• Adjust your seat close to the steering wheel.
• Keep your knees and arms bent to avoid straining your back.
• Use a headrest in your car. Use armrests if your car has them.
• Do some shoulder rolls at stoplights.
• Stop every hour or two on a long trip to walk around and do some stretches.

In general . . .

• Maintain a healthy weight.
• Exercise at least 30 minutes a day, 3 to 4 times each week. 
• If you have a choice, push—don’t pull.  It’s much easier on your back to push a heavy load than to pull it. 
• Wear good shoes.  If you wear athletic-type shoes for work, consider replacing them every six to eight months.  (Athletic shoes are made of soft materials that tend to flatten after repeated use.  This means your foot will not be supported as the shoes wear out.)