Those of you who work long hours, especially in jobs where you spend a fair amount of time on your feet, will know all too well that at the end of a long shift, not only will your feet hurt, but so too will your back.

 

Your back is the pillar of your body as it works as the foundation for your upper and lower body. Having a weak back or a back condition of any kind can result in all manner of health and wellness issues later in life, which is why prevention is better than cure.

Working as a nurse or healthcare practitioner, for example, means that you spend a lot of time on your feet, bending over, moving patients, picking items up, carrying items, and as time ticks by, this can have an extremely negative impact on your back.

As back pain can be debilitating, lead to further issues, and make life miserable for those affected, here are five valuable tips for looking after your back.

Work on your core

In reality, there are countless reasons to exercise and engage in physical activity as it is essential for general health and wellbeing. With that said, an exercise which strengthens the core is especially beneficial for people looking to strengthen and improve the health of their backs.

Having a strong core means that your back is subjected to less strain and pressure, especially the lower back. Those with weak cores often find that they suffer from lower back pain because the lower back is forced to pick up so much of the strain and pressure from everyday life.

To help improve the condition of your back, try to take part in exercises and physical activities that strengthen the core. Exercises like planks are great for the abs, as are sit-ups. On top of that, many healthcare workers have found that yoga and Pilates also work well, not just for improving back health and core strength but also in terms of flexibility, mobility, and stress relief too.

Stand up correctly

It sounds a little crazy, but you’d be amazed by how many people fail to stand up correctly, especially at work or in situations where they are required to be on their feet for prolonged periods.

When standing up, be sure to maintain the natural curvature of your spine. A good tip here is to imagine drawing a straight line from your ear, down your shoulders and hips, and all the way down to your ankles.

If you do find yourself slouching forwards, make sure to stand up straight, hold your head high, and keep your back straight and your shoulders back.

Invest in a standing desk

Even if your job doesn’t require you to spend all day sitting at a desk, chances are you will need to do some admin and paperwork at some point, either at work or at home, which is where a standing desk can be so useful.

Standing desks are very useful because, as the name implies, they allow users to alternate between sitting down and standing up to work.

Standing desks are adjusted electronically and can be adjusted so that you can switch between sitting down and standing up when you work. The idea is that by standing up when working, you’ll enjoy better posture and will take some of the strain and pressure off of your lower back when sitting down and working at a desk.

Pick things up (lift) correctly

It doesn’t matter whether you’re picking something heavy up off the ground or something light; you should always lift things up correctly if you wish to avoid back pain and back injuries.

When picking something up off the ground, make sure to bend at the knees and hips and lift with the muscles in your legs rather than your back. When standing up, keep your back straight and be sure not to twist.

When setting things down, again, repeat the process but in reverse.

Make sure you stretch

Finally, even if you don’t engage in exercise or physical activity regularly, make sure that you stretch daily, especially if you’re concerned about the health of your back.

Having tight muscles can exasperate back pain, and if you’re working a 12-hour shift on the wards, the last thing you want is a tight back that keeps ceasing up and cramping up every few minutes.

Ideally, before work and exercise each day, make sure to perform some basic stretches stretching out the back, hips, pelvis, spine, quads, and hamstrings. There are plenty of stretches you can find online, or you can watch YouTube tutorials if you’re not sure how they’re performed.

So whatever your role is, make sure to mind your back and maintain good posture, regular exercise and core strength and lift safely. Keep all manual handing and lifting training current and attend all health and safety training required.