Simple Exercises to Prevent Back Pain

Understanding Back Pain in Healthcare

Back pain is a common occupational hazard for health assistants due to long hours of standing, frequent patient lifting, and repetitive movements. Understanding how to protect your back through proper exercise and movement is essential for a long, healthy career in healthcare.

Risk Factors in Healthcare Work

• Physical Demands: Patient lifting and transferring
• Prolonged Standing: Extended periods on feet
• Awkward Positions: Bending and reaching during patient care
• Repetitive Movements: Regular patient care activities

Pre-Shift Warm-Up Exercises

Standing Stretches (5-10 minutes)

• Cat-Cow Stretch:
  • Stand with feet hip-width apart
  • Place hands on thighs
  • Alternate between arching and rounding back
  • Repeat 10 times
• Standing Back Rotations:
  • Stand with feet shoulder-width apart
  • Keep hips facing forward
  • Gently twist torso side to side
  • 10 rotations each side

Dynamic Stretches

• Hip Circles: Loosen hip joints and lower back
• Shoulder Rolls: Release upper back tension
• Knee Lifts: Engage core and stretch hip flexors
• Ankle Rotations: Improve lower body circulation

During-Shift Exercises

Quick Break Exercises (2-3 minutes)

• Wall Stretches:
  • Stand with back against wall
  • Slide down slightly
  • Hold for 30 seconds
  • Repeat 2-3 times
• Doorway Stretch:
  • Stand in doorway
  • Place hands on frame
  • Lean forward gently
  • Hold 15-30 seconds

Core Strengthening Exercises

Basic Core Routine (10-15 minutes)

• Modified Planks:
  • Start on forearms and knees
  • Maintain straight back
  • Hold 20-30 seconds
  • Progress to full plank
• Bird Dog Exercise:
  • Start on hands and knees
  • Extend opposite arm and leg
  • Hold 5-10 seconds
  • 10 repetitions each side

Standing Core Exercises

Perfect for quick breaks:

• Standing side bends
• Standing trunk rotations
• Standing marches
• Wall press-ups

Post-Shift Recovery

Relaxation Stretches (10-15 minutes)

• Child's Pose:
  • Kneel on floor
  • Sit back on heels
  • Extend arms forward
  • Hold 1-2 minutes
• Supine Twist:
  • Lie on back
  • Bend knees to chest
  • Lower knees to one side
  • Hold 30-60 seconds each side

Preventive Measures

Proper Body Mechanics

• Lifting Technique:
  • Bend at knees, not waist
  • Keep load close to body
  • Avoid twisting movements
  • Use mechanical aids when available
• Standing Posture:
  • Keep shoulders back
  • Engage core muscles
  • Maintain neutral spine
  • Wear supportive footwear

When to Seek Help

Warning Signs

• Persistent pain lasting more than a week
• Pain radiating down legs
• Numbness or tingling
• Weakness in legs or feet

Professional Support

Consider consulting:

• Physical therapist
• Occupational health specialist
• Ergonomics expert
• Healthcare provider