How do you keep your back healthy and safe?

[hiddencatRN]

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?

[joanna73, BSN, RN]

I do yoga and strengthening exercises for my core. I try to use proper body mechanics as much as possible, but let's face it....doesn't always happen. More importantly, I keep my weight within a normal range. Less stress overall this way on the back and the joints.

[Raven Sierra, BSN, RN]

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.

I completely agree on this. I would add that it's probably worth the money to hire someone who knows good technique to teach the proper technique. You can really mess yourself up if you do it wrong. I love weight lifting; it and running are my Prozac, but I've also seen poor form really screw up a person. My husband, a former bodybuilder, just spent 6 months in physical therapy after developing a winged scapula from poor form while doing shrugs.

OP, I agree with Gorjos on the weightlifting. And, yes, a healthy weight is good. But I also make sure to make walkie-talkies move themselves. I'll never understand why some people ambulate into the hospital but then expect the staff to move them. If they whine, I just give them the talk about encouraging them to do things on their own and preparing them for discharge.

[mikeworksRN]

I came to say exactly what the OP already said. 3 days a week I lift weights, and 2-3 days I do 20 minutes of yoga, and I watch the body mechanics, and I'm old, and I have never had a back problem.

However, I have given up trying to lift obese patients from the floor, when their arms go limp and they refuse to help themselves. It's all about getting more help in some situations.