How do you keep your back healthy and safe?

silentRN · Jan 29, 2012

Every so often I'll get a sporadic back spasm. About once a year I'll go to the chiropractor, but that's when I do get those spasms, and then I'll feel better after. It does suck when you get them. I tried stretching out my back as well and that seemed to make the spasm worst, so then I have to take the flexeril/noprexen/vicoden combination just until I can see the chiropractor.

When it is not hurting, I have a routine at the gym and just try to stay keep strong. I try to strengthen my lower back but not going to heavy on it.

MrChicagoRN, RN · Jan 29, 2012

Obviously, paying more attention to proper body mechanics is high on my list, but I'm curious about what other nurses do to keep their backs safe. Do you exercise? Maintain a reasonable body-weight? Practice yoga?

Yoga and exercises for core strengthening helps.

As well as raising the bed to the right height, tilting the foot of the bed when you need to pull someone up in the bed, using gait belts & slide boards, getting others to help when needed.

Think of back insults as cumulative. Avoid the bigger insults, and the smaller ones may be less likely to happen, but still be back conscious even with the little things

sapphire18 · Jan 29, 2012

Massages can do wonders, and you can get really cheap ones done by students. Agree with core-strengthening too..that makes a HUGE difference.

Guttercat, ASN, RN · Jan 29, 2012

but I'm curious about what other nurses do to keep their backs safe. Do you exercise? Maintain a reasonable body-weight? Practice yoga?

I crawl out of bed very, very carefully.

Then, as I try to stand upright and hobble down the stairs to fetch some coffee, I make a grunting sound just like my parents did back when I said, "I'll never make that grunting sound" and then wonder why I listened to my stubborn pride in never marrying an executive so I could be the princess I was meant to be.

Hth.

gorjos · Jan 30, 2012

I am an advocate of barbell exercises. My favorite for back strength is the deadlift. Basically you are picking a bar up off the floor while isometrically holding your spine in neutral position while lifting the bar with your legs. If done properly you really work the thoracic and lumbar extensors, as well as your scapular retractors. Good technique is a must, and I would probably wait until the back settles down. Youtube probably is not a good place to go as you will not see great technique in most videos.

Horseshoe, BSN, RN · Jan 30, 2012

I recently injured my back doing absolutely nothing of consequence- it just randomly started twinging. Have been to my doc and and doing the rest/ibuprofen/flexeril routine and am mending, but it's made me think about what I can do in the future to keep myself safe.
Obviously, paying more attention to proper body mechanics is high on my list, but I'm curious about what other nurses do to keep their backs safe. Do you exercise? Maintain a reasonable body-weight? Practice yoga?

You've got me. I do everything you're supposed to do in order to spare your back, yet I've had decades of problems and recently had to have neck surgery after it was discovered that my right arm and leg numbness was caused by a huge bone spur compressing my spinal cord and by a calcified herniated disc compressing the nerve root.

Use proper body mechanics, exercise, do strength training, core strengthening, keep your weight down. But that still may not be enough if you are predisposed for some reason to problems.

I've thrown my back out doing the following "dangerous" activities: putting on my pajama bottoms, picking up a kitten, tucking in the sheets on my bed, drawing blood, sneezing; some of those times, I could have used better body mechanics, other times I was using pristine technique. It's demoralizing at times.

Hopefully, you'll recover just fine and keeping proper technique in mind, you'll avoid any more problems. :)

fiveofpeep · Jan 30, 2012

I think some people just have bad backs...like myself. I'm interested in seeing what other people have to say though.

gonzo1, ASN, RN · Jan 30, 2012

I am paranoid about taking care of my back. I never lift anyone by myself. Try to always watch my body mechanics and I try to stay strong and work out at the gym as much as possible. Massages are good, and stretching exercises. And for the record. I am old and fat and out of shape. But I try, and so far my back is okay

Footballnut · Jan 30, 2012

I have had a couple of episodes of ribs not being where they are supposed to be. They connect with the spine in the back and can be very painful when misaligned. I don't have a bad back, I just have had bad ribs that hurt my back. :) I am a real fan of using physical therapy to help with exercises to keep the muscles in shape. A good physical therapist is worth their weight in gold. There are specific exercises for each kind of back problem and with a little work you can prevent a lot of problems and get the current ones resolved.

SwedishOmorfia · Jan 30, 2012

Strengthen your back (and all other muscle groups!) with weight training, never move/change patients by yourself and always use the moving/lifting aids available and try to work ergonomically.

Bortaz, MSN, RN · Jan 30, 2012

I spent most of my career dealing with adult inmates/felons, and my back paid for it. Now I make my living dealing with micro-premie babies. Much better on the back.